1RM Gym Program

⬇ Enter 1 rep max here

Bench 60

Reps Sets Weight

Week 1 8 3 47
Week 2 6 3 50
Week 3 4 3 53
Week 4 2 3 56
Week 5 1 3 63

⬇ Enter 1 rep max here

Squat 70

Reps Sets Weight

Week 1 8 3 55
Week 2 6 3 58
Week 3 4 3 62
Week 4 2 3 65
Week 5 1 3 74

⬇ Enter 1 rep max here

Deadlift 90

Reps Sets Weight

Week 1 8 3 70
Week 2 6 3 75
Week 3 4 3 79
Week 4 2 3 84
Week 5 1 3 90

This program is designed to add before your push pull and leg days =
push - bench / pull - deadlift / legs - squat
If done consistently for 5 weeks you should gain 5% weight to each lift

25