Your lifts.
Your maxes.
Free strength programs where your maxes set every weight, from bench to overhead press.
Strength blocks
Strength blocks
9 programs
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Know every weight ahead
Each day of the week shows the lift, the percent and the weight it means for you.
Open this programSQUAT AND BENCH - MON
- Back Squat5×5 · 72%
- Bench Press5×5 · 72%
- Barbell Row3×8-10 · RPE 7
- Romanian Deadlift2×10-15 · RPE 7.5
- Ab Wheel Rollout2×8-12 · RPE 7
DEADLIFT AND PRESS - THU
- Deadlift3×5 · 70%
- Overhead Press5×5 · 72%
- Bench Press4×8 · 62%
- Lat Pulldown3×8-10 · RPE 7
- Hanging Knee Raise2×8-12 · RPE 7
Pick your lift
Squat, bench, deadlift and press specialization blocks.
Percentages do the math
Set a max once. The weights fill in.
Two days a week
All four main lifts in two sessions.
What the research says
For knee extension, the best equations, including Brzycki and Epley, had typical errors between 3% and 4%. Source
The runners did 39.9 reps at 70% versus 17.9 for the weightlifters, and 19.8 versus 11.8 at 80%. Source
A systematic review of 1RM testing by Grgic and colleagues found that the coefficient of variation ranged from 0.5 to 12.1% across studies. Source
Guides
All guides5 min read
How to Estimate Your 1RM From a Rep Set
Estimate your one-rep max from a set of 3 to 5 reps with the Epley or Brzycki formula, then use it as a reference max for percentage-based training.
5 min read
How Many Reps at Each Percentage of Your 1RM
A practical %1RM rep chart: how many reps you can lift at 60 to 95% of your max, why squat beats bench, and how to set loads with reps in reserve.
5 min read
What Is a Training Max and How to Set One
A training max is a reference max set at 85 to 90% of your true 1RM. Learn how to set one for each lift, raise it each cycle, and reset it when needed.
"Data reveal that no more than 10 repetitions should be used in linear equations to estimate 1RM for the LP and CP actions."
Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res, 2006. PubMed