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1 RM PROGRAM

by Wiseman7187
2 athletes joined

Program Description

For me to test my 1rms without messing up my other analytics.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Jun 15, 2025 04:39
  • Last Edited
    Sep 20, 2025 10:20

Summary

Unlock your strength potential with the 1 RM PROGRAM, a focused one-week training plan designed for serious lifters ready to test their limits. This program features a single, intense workout day dedicated to key compound lifts: Squats, Deadlifts, Bench Press, Overhead Press, and Hammer Rows. Each exercise is structured to progressively increase intensity, ensuring you maximize your one-rep max while building muscle across all major muscle groups. Get ready to elevate your lifting game and achieve new personal bests!
Muscle Engagement
Front
Back
MuscleSet
Lower Back
18.2%
Calves
9.1%
Hamstrings
9.1%
Quadriceps
9.1%
Upper Back
9.1%
Lats
9.1%
Chest
9.1%
Rear Delts
9.1%
Front Delts
9.1%
Middle Delts
9.1%
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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 (PB)
1
1
1
1
1
10 reps
6 reps
3 reps
1 reps
1 reps
50%
60%
70%
90%
100%
2
Deadlift (PB)
1
1
1
1
1
10 reps
6 reps
3 reps
1 reps
1 reps
50%
60%
70%
90%
100%
3
Hammer Row (PB)
1
1
1
1
1
10 reps
6 reps
3 reps
1 reps
1 reps
50%
60%
70%
90%
100%
4
Benchpress (PB)
1
1
1
1
1
10 reps
6 reps
3 reps
1 reps
1 reps
50%
60%
70%
90%
100%
5
Overhead Press (PB)
1
1
1
1
1
10 reps
6 reps
3 reps
1 reps
1 reps
50%
60%
70%
90%
100%
Week 1
1 / 1 Weeks
Day 1
1
Squat (PB)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
3 Reps
1 Reps
1 Reps
50%
60%
70%
90%
100%
2
Deadlift (PB)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
3 Reps
1 Reps
1 Reps
50%
60%
70%
90%
100%
3
Hammer Row (PB)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
3 Reps
1 Reps
1 Reps
50%
60%
70%
90%
100%
4
Benchpress (PB)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
3 Reps
1 Reps
1 Reps
50%
60%
70%
90%
100%
5
Overhead Press (PB)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
3 Reps
1 Reps
1 Reps
50%
60%
70%
90%
100%