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1RM Test

by Carlos V.
2 athletes joined

Program Description

Find 1RM for main lifts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2025 04:19
  • Last Edited
    Sep 27, 2025 10:42

Summary

Unleash your strength with the 1RM Test program, designed to help you discover your one-rep max across key lifts in just one week. This focused, single-day workout features barbell exercises like squats, bench presses, and deadlifts, pushing your limits with increasing intensity. Each session targets major muscle groups, ensuring a comprehensive strength assessment. Perfect for lifters looking to set new personal records and elevate their training game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.8%
Glutes
12.3%
Front Delts
12.3%
Triceps
10.5%
Hamstrings
8.8%
Chest
8.8%
Biceps
7.3%
Middle Delts
7%
Upper Back
5.3%
Adductors
3.5%
Abs
3.5%
Lower Back
3.5%
Forearms
1.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
@6
@6.5
@7
@8
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@7
@8
@9
@10
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@7.5
@8
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@7.5
@8
@9
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
@6
@7.5
@8
@9
@10