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1RM Calculator
Reps Weight Theoretical 1RM
Squat 5 315 367.5
Press 5 155 180.8
Deadlift 3 365 401.5
Bench 12 225 315.0

Phase 1
WU Squat
Pct Rep Wt
0.4 5 112.5
0.5 5 142.5
0.6 3 170

Wk 1 Rep Wt Act Rep

0.65 5 185 5
0.75 5 212.5 5
0.85 5+ 240 7
Wk 2 Rep Wt Act Rep
0.7 3 197.5
0.8 3 227.5
0.9 3+ 255 6
Wk 3 Rep Wt Act Rep
0.75 5 212.5
0.85 3 240
0.95 1+ 270 4
Wk 4 Rep Wt Act Rep
0.4 5 112.5
0.5 5 142.5
0.6 5 170 5
 Starting 1RMs
Theoretical 1RM 90% 1RM
Squat 315.0 283.5
Press 180.8 162.7
Deadlift 401.5 361.3
Bench 315.0 283.5

Phase 1 Phase 1 Phase 1

Press Deadlift Bench
Wt Wt Wt
65 145 112.5
82.5 180 142.5
97.5 217.5 170

Wt Act Rep Wt Act Rep Wt

105 5 235 185
122.5 5 270 212.5
137.5 6 307.5 240
Wt Act Rep Wt Act Rep Wt
115 252.5 197.5
130 290 227.5
147.5 325 255
Wt Act Rep Wt Act Rep Wt
122.5 270 212.5
137.5 307.5 240
155 342.5 270
Wt Act Rep Wt Act Rep Wt
65 145 112.5
82.5 180 142.5
97.5 217.5 170
Act Rep

Act Rep

Act Rep

Act Rep
Starting 1RMs
1RM 90% 1RM
Squat 325.0 292.5
Press 185.8 167.2
Deadlift 411.5 370.3
Bench 320.0 288.0

Phase 1 Phase 1
WU Squat Press
Pct Rep Wt Wt
0.4 5 117.5 67.5
0.5 5 147.5 82.5
0.6 3 175 100

Wk 1 Rep Wt Act Rep Wt

0.65 5 190 107.5
0.75 5 220 125
0.85 5+ 247.5 7 142.5
Wk 2 Rep Wt Act Rep Wt
0.7 3 205 117.5
0.8 3 235 135
0.9 3+ 262.5 6 150
Wk 3 Rep Wt Act Rep Wt
0.75 5 220 125
0.85 3 247.5 142.5
0.95 1+ 277.5 4 160
Wk 4 Rep Wt Act Rep Wt
0.4 5 117.5 67.5
0.5 5 147.5 82.5
0.6 5 175 5 100
 Phase 1 Phase 1
Deadlift Bench
Wt Wt
147.5 115
185 145
222.5 172.5

Act Rep Wt Act Rep Wt Act Rep

240 187.5
277.5 215
315 245
Act Rep Wt Act Rep Wt Act Rep
260 202.5
297.5 230
332.5 260
Act Rep Wt Act Rep Wt Act Rep
277.5 215
315 245
352.5 272.5
Act Rep Wt Act Rep Wt Act Rep
147.5 115
185 145
222.5 172.5
Starting 1RMs
1RM 90% 1RM
Squat 335.0 301.5
Press 190.8 171.7
Deadlift 421.5 379.3
Bench 325.0 292.5

Phase 1 Phase 1
WU Squat Press
Pct Rep Wt Wt
0.4 5 120 67.5
0.5 5 150 85
0.6 3 180 102.5

Wk 1 Rep Wt Act Rep Wt

0.65 5 195 112.5
0.75 5 225 130
0.85 5+ 257.5 7 145
Wk 2 Rep Wt Act Rep Wt
0.7 3 210 120
0.8 3 240 137.5
0.9 3+ 272.5 6 155
Wk 3 Rep Wt Act Rep Wt
0.75 5 225 130
0.85 3 257.5 145
0.95 1+ 287.5 4 162.5
Wk 4 Rep Wt Act Rep Wt
0.4 5 120 67.5
0.5 5 150 85
0.6 5 180 5 102.5
 Phase 1 Phase 1
Deadlift Bench
Wt Wt
152.5 117.5
190 145
227.5 175

Act Rep Wt Act Rep Wt Act Rep

247.5 190
285 220
322.5 247.5
Act Rep Wt Act Rep Wt Act Rep
265 205
302.5 235
342.5 262.5
Act Rep Wt Act Rep Wt Act Rep
285 220
322.5 247.5
360 277.5
Act Rep Wt Act Rep Wt Act Rep
152.5 117.5
190 145
227.5 175
Starting 1RMs
1RM 90% 1RM
Squat 345.0 310.5
Press 195.8 176.2
Deadlift 431.5 388.3
Bench 330.0 297.0

Phase 1 Phase 1
WU Squat Press
Pct Rep Wt Wt
0.4 5 125 70
0.5 5 155 87.5
0.6 3 187.5 105

Wk 1 Rep Wt Act Rep Wt

0.65 5 202.5 115
0.75 5 232.5 132.5
0.85 5+ 265 7 150
Wk 2 Rep Wt Act Rep Wt
0.7 3 217.5 122.5
0.8 3 247.5 140
0.9 3+ 280 6 157.5
Wk 3 Rep Wt Act Rep Wt
0.75 5 232.5 132.5
0.85 3 265 150
0.95 1+ 295 4 167.5
Wk 4 Rep Wt Act Rep Wt
0.4 5 125 70
0.5 5 155 87.5
0.6 5 187.5 5 105
 Phase 1 Phase 1
Deadlift Bench
Wt Wt
155 120
195 147.5
232.5 177.5

Act Rep Wt Act Rep Wt Act Rep

252.5 192.5
292.5 222.5
330 252.5
Act Rep Wt Act Rep Wt Act Rep
272.5 207.5
310 237.5
350 267.5
Act Rep Wt Act Rep Wt Act Rep
292.5 222.5
330 252.5
370 282.5
Act Rep Wt Act Rep Wt Act Rep
155 120
195 147.5
232.5 177.5
Starting 1RMs
1RM 90% 1RM
Squat 355.0 319.5
Press 200.8 180.7
Deadlift 441.5 397.3
Bench 335.0 301.5

Phase 1 Phase 1
WU Squat Press
Pct Rep Wt Wt
0.4 5 127.5 72.5
0.5 5 160 90
0.6 3 192.5 107.5

Wk 1 Rep Wt Act Rep Wt

0.65 5 207.5 117.5
0.75 5 240 135
0.85 5+ 272.5 7 152.5
Wk 2 Rep Wt Act Rep Wt
0.7 3 222.5 127.5
0.8 3 255 145
0.9 3+ 287.5 6 162.5
Wk 3 Rep Wt Act Rep Wt
0.75 5 240 135
0.85 3 272.5 152.5
0.95 1+ 302.5 4 172.5
Wk 4 Rep Wt Act Rep Wt
0.4 5 127.5 72.5
0.5 5 160 90
0.6 5 192.5 5 107.5
 Phase 1 Phase 1
Deadlift Bench
Wt Wt
160 120
197.5 150
237.5 180

Act Rep Wt Act Rep Wt Act Rep

257.5 195
297.5 225
337.5 257.5
Act Rep Wt Act Rep Wt Act Rep
277.5 210
317.5 240
357.5 272.5
Act Rep Wt Act Rep Wt Act Rep
297.5 225
337.5 257.5
377.5 287.5
Act Rep Wt Act Rep Wt Act Rep
160 120
197.5 150
237.5 180
Starting 1RMs
1RM 90% 1RM
Squat 365.0 328.5
Press 205.8 185.2
Deadlift 451.5 406.3
Bench 340.0 306.0

Phase 1 Phase 1
WU Squat Press
Pct Rep Wt Wt
0.4 5 132.5 75
0.5 5 165 92.5
0.6 3 197.5 110

Wk 1 Rep Wt Act Rep Wt

0.65 5 212.5 120
0.75 5 247.5 140
0.85 5+ 280 7 157.5
Wk 2 Rep Wt Act Rep Wt
0.7 3 230 130
0.8 3 262.5 147.5
0.9 3+ 295 6 167.5
Wk 3 Rep Wt Act Rep Wt
0.75 5 247.5 140
0.85 3 280 157.5
0.95 1+ 312.5 4 175
Wk 4 Rep Wt Act Rep Wt
0.4 5 132.5 75
0.5 5 165 92.5
0.6 5 197.5 5 110
 Phase 1 Phase 1
Deadlift Bench
Wt Wt
162.5 122.5
202.5 152.5
245 182.5

Act Rep Wt Act Rep Wt Act Rep

265 200
305 230
345 260
Act Rep Wt Act Rep Wt Act Rep
285 215
325 245
365 275
Act Rep Wt Act Rep Wt Act Rep
305 230
345 260
385 290
Act Rep Wt Act Rep Wt Act Rep
162.5 122.5
202.5 152.5
245 182.5
Week 1 2 3 4 5 6 7 8 9 10 11
Squat 296.0 306.0 306.0 305.2 315.0 314.5 317.6 327.0 325.8

Week 1 2 3 4 5 6 7 8 9 10 11
Press 165.0 147.5 155.0 142.5 150.0 160.0 145.0 155.0 162.5

Week 1 2 3 4 5 6 7 8 9 10 11
Deadlift 307.5 325.0 342.5 315.0 332.5 352.5 322.5 342.5 360.0
Week 1 2 3 4 5 6 7 8 9 10 11
Bench 240.0 255.0 270.0 245.0 260.0 272.5 247.5 262.5 277.5
12 13 14 15 16 17 18 19 20 21 22 23
326.8 336.0 334.3 336.1 345.0 342.8 345.3 354.0 354.2

12 13 14 15 16 17 18 19 20 21 22 23
150.0 157.5 167.5 152.5 162.5 172.5 157.5 167.5 175.0

12 13 14 15 16 17 18 19 20 21 22 23
330.0 350.0 370.0 337.5 357.5 377.5 345.0 365.0 385.0
12 13 14 15 16 17 18 19 20 21 22 23
252.5 267.5 282.5 257.5 272.5 287.5 260.0 275.0 290.0
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