Exercise: Should Press Exercise: Stiff-Legged Deadlift

Estimated 1 Estimated 1
Number of Weight Rep Max Number of Weight Rep Max
Repetitions (1-15) (1RM) Repetitions (1-15) (1RM)
0 0

Exercise: Leg Press Exercise: Squat

Estimated 1 Estimated 1
Number of Weight Rep Max Number of Weight Rep Max
Repetitions (1-15) Repetitions (1-15)
(1RM) (1RM)
0 Err:507

Exercise: Pull-down Exercise: Overhead Press

Number of Estimated 1 Number of Estimated 1

Weight Rep Max Weight Rep Max
Repetitions (1-15) Repetitions (1-15)
(1RM) (1RM)
0 0

*Exercise: Dip *Exercise: Pull-up

Body Weight: Body Weight:
Estimated 1 Estimated 1
Number of Number of
Added Wt. Rep Max Added Wt. Rep Max
Repetitions (1-15) (1RM) Repetitions (1-15) (1RM)
0 0

Exercise: Incline Press Exercise: Cable Row

Estimated 1 Estimated 1
Number of Number of
Weight Rep Max Weight Rep Max
Repetitions (1-15) (1RM) Repetitions (1-15) (1RM)
0 0

Exercise: DB Bench Press Exercise: DB Row

Number of Estimated 1 Number of Estimated 1

Repetitions (1-15) Weight Rep Max Repetitions (1-15) Weight Rep Max
(1RM) (1RM)
0 0

Exercise: DB Shoulder Press Exercise: Machine Row

Estimated 1 Estimated 1
Number of Number of
Weight Rep Max Weight Rep Max
Repetitions (1-15) (1RM) Repetitions (1-15) (1RM)
0 0

Note: Lower repetition maximums will better approximate your 1RM. I recommend 3-6 rep.
maximums.
*Only use this estimator for exercises that use your bodyweight as resistance.
 % weight Approx. % 1
8 Week cycle Week increase RM Max
3x8 1 68%
3x8 2 3% 71%
3x8 3 5% 76%
3x5 4 -2% 74%
3x5 5 3% 77%
3x5 6 5% 82%
1x5+ 7 4% 86%
3x10 8 (deload) -25% 61%

Bench Press 1 RM Shoulder Press 1 RM

0 % 1RM Weight Week Sets x reps 0 % 1RM Weight Week Sets x reps
68% 0 1 3x8 68% 0 1 3x8
71% 0 2 3x8 71% 0 2 3x8
76% 0 3 3x8 76% 0 3 3x8
74% 0 4 3x5 74% 0 4 3x5
77% 0 5 3x5 77% 0 5 3x5
82% 0 6 3x5 82% 0 6 3x5
86% 0 7 1x5+ 86% 0 7 1x5+
61% 0 8 (deload) 3x10 61% 0 8 (deload) 3x10

DB Row 1 RM Pull-ups 1 RM
0 % 1RM Weight Week Sets x reps Total Wt. 0 Added Wt. % 1RM Total Weight Week Sets x reps
68% 0 1 3x8 Bodyweight 0 0 68% 0 1 3x8
71% 0 2 3x8 Extra wt 0 0 71% 0 2 3x8
76% 0 3 3x8 0 76% 0 3 3x8
74% 0 4 3x5 0 74% 0 4 3x5
77% 0 5 3x5 0 77% 0 5 3x5
82% 0 6 3x5 0 82% 0 6 3x5
86% 0 7 1x5+ 0 86% 0 7 1x5+
61% 0 8 (deload) 3x10 0 61% 0 8 (deload) 3x10

Leg Press 1 RM Bulgarian Squat 1 RM

0 % 1RM Weight Week Sets x reps Total Wt. 0 Dumbell % 1RM Total Weight Week Sets x reps
68% 0 1 3x8 Bodyweight 0 68% 0 1 3x8
71% 0 2 3x8 Dumbell 0 71% 0 2 3x8
76% 0 3 3x8 0 76% 0 3 3x8
74% 0 4 3x5 0 74% 0 4 3x5
77% 0 5 3x5 0 77% 0 5 3x5
82% 0 6 3x5 0 82% 0 6 3x5
86% 0 7 1x5+ 0 86% 0 7 1x5+
61% 0 8 (deload) 3x10 0 61% 0 8 (deload) 3x10
 % weight Approx. % 1
8 Week cycle Week increase RM Max
3x8 1 0% 68%
3x8 2 3% 71%
3x8 3 5% 76%
3x5 4 -2% 74%
3x5 5 3% 77%
3x5 6 5% 82%
1x5+ 7 4% 86%
3x10 8 (deload) -25% 61%

Bench Press 1 RM Dips 1 RM

0 % 1RM Weight Week Sets x reps 0 Added Wt. % 1RM Total weight Week Sets x reps
68% 0 1 3x8 Bodyweight 0 0 68% 0 1 3x8
71% 0 2 3x8 Extra wt 0 0 71% 0 2 3x8
76% 0 3 3x8 0 76% 0 3 3x8
74% 0 4 3x5 0 74% 0 4 3x5
77% 0 5 3x5 0 77% 0 5 3x5
82% 0 6 3x5 0 82% 0 6 3x5
86% 0 7 1x5+ 0 86% 0 7 1x5+
61% 0 8 (deload) 3x10 0 61% 0 8 (deload) 3x10

Cable Row 1 RM Incline DB 1 RM

0 % 1RM Weight Week Sets x reps 0 % 1RM Added Wt. Week Sets x reps
68% 0 1 3x8 68% 0 1 3x8
71% 0 2 3x8 71% 0 2 3x8
76% 0 3 3x8 76% 0 3 3x8
74% 0 4 3x5 74% 0 4 3x5
77% 0 5 3x5 77% 0 5 3x5
82% 0 6 3x5 82% 0 6 3x5
86% 0 7 1x5+ 86% 0 7 1x5+
61% 0 8 (deload) 3x10 61% 0 8 (deload) 3x10

Leg Curl 1 RM Machine Incline 1 RM

0 % 1RM Weight Week Sets x reps 0 % 1RM Weight Week Sets x reps
68% 0 1 3x8 68% 0 1 3x8
71% 0 2 3x8 71% 0 2 3x8
76% 0 3 3x8 76% 0 3 3x8
74% 0 4 3x5 74% 0 4 3x5
77% 0 5 3x5 77% 0 5 3x5
82% 0 6 3x5 82% 0 6 3x5
86% 0 7 1x5+ 86% 0 7 1x5+
61% 0 8 (deload) 3x10 61% 0 8 (deload) 3x10