1RM CALCULATOR & INTENSITY GUIDELINES
PR (kg) 100 for 5 Reps
Predicted Load (kg) % 1RM Strength Quality Rep Range % Range Load Range (kg)
1RM 114 100%
Max Strength 1 - 3 Reps 85% - 100% 97 - 114
2RM 109 96%
3RM 106 93%
Strength-Speed 2 - 5 Reps 60% - 80% 68 - 91
4RM 102 90%
5RM 100 88%
Speed-Strength 2 - 6 Reps 40% - 60% 45 - 68
6RM 98 86%
7RM 94 83%
Reactive Strength 2 - 8 Reps 20% - 40% 23 - 45
8RM 92 81%
9RM 90 79%
Speed 2 - 8 Reps 0 - 20% 0 - 23
10RM 88 77%
Insert a recent PR into the white boxes.
Our calculator will then predict different maxes for various other rep ranges up to 10 reps.
It will also outline some intensity guidelines for different athletic qualities.
LOGO GOA
GOAL 1 GOAL 2 GOAL 3
DATE: DATE: DATE:
SHORT-TERM: 1-4 WEEKS
ACHIEVED? YES NO YES NO YES
GOAL 1 GOAL 2 GOAL 3
DATE: DATE: DATE:
MEDIUM-TERM: 1-6
MONTHS
ACHIEVED? YES NO YES NO YES
GOAL 1 GOAL 2 GOAL 3
DATE: DATE: DATE:
LONG-TERM: 6+ MONTHS
ACHIEVED? YES NO YES NO YES
GOALS
INSTRUCTIONS:
GOAL 3 GOAL 4 GOAL 5
THIS IS A LIVE DOCUMENT: FILL IN
ATE: DATE: DATE: 3-5 GOALS FOR EACH
TIMEFRAME / I RECOMMEND A
GOOD MIX OF GOALS. FOR
EXAMPLE, BOTH PERFORMANCE
AND BODY COMPOSITION GOALS -
SEE THE SLIDE BELOW FOR MORE
NO YES NO YES NO DETAILS ON GOAL SETTING
GOAL 3 GOAL 4 GOAL 5
ATE: DATE: DATE:
NO YES NO YES NO
GOAL 3 GOAL 4 GOAL 5
ATE: DATE: DATE:
NO YES NO YES NO
UCTIONS:
OCUMENT: FILL IN
LS FOR EACH
I RECOMMEND A
OF GOALS. FOR
H PERFORMANCE
MPOSITION GOALS -
BELOW FOR MORE
GOAL SETTING
BASIC INFO: PREVIOUS MAXES KEY:
LOGO GENDER MAXES
PR
BACK SQUAT
FRONT
SQUAT B0X SQUAT
CON
DEADLIFT
SUMO
DEADLIFT
HEX BAR
DEADLIFT BENCH PRESS FLOOR PRESS
PR=PERSONAL RECORD /
AGE TM
TM=TRAINING MAX / S=SETS /
NAME
POWER POWER OVERHEAD R=REPS / %=PERCENTAGE /
HEIGHT MAXES STRICT PRESS PUSH PRESS JERK CLEAN CLEAN SNATCH SNATCH SQUAT RPE=RATING OF PERCEIVED
EXERTION 1-10 / M=MAX REPS /
PR BB=BARBELL / DB=DUMBBELL(S)
WEIGHT TM / KB=KETTLEBELL(S)
GENERAL INSTRUCTIONS:
Fill in the general instructions here.
PRELOAD PHASE: 2-WEEKS OVERVIEW:
SESSION TITLE: SESSION TITLE: SESSION TITLE:
WEEK: 1 DAY: 1 NOTES: WEEK: 1 DAY: 2 NOTES: WEEK: 1 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING
SESSION TITLE: SESSION TITLE: SESSION TITLE: OVERVIEW:
WEEK: 2 DAY: 1 NOTES: WEEK: 2 DAY: 2 NOTES: WEEK: 2 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING
TEST WEEK: WEEK-3 OVERVIEW:
SESSION TITLE: SESSION TITLE: SESSION TITLE:
WEEK: 3 DAY: 1 NOTES: WEEK: 3 DAY: 2 NOTES: WEEK: 3 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING
PHASE 1: 2-WEEKS + TEST WEEK OVERVIEW:
SESSION TITLE: SESSION TITLE: SESSION TITLE:
WEEK: 4 DAY: 1 NOTES: WEEK: 4 DAY: 2 NOTES: WEEK: 4 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING
SESSION TITLE: SESSION TITLE: SESSION TITLE: OVERVIEW:
WEEK: 5 DAY: 1 NOTES: WEEK: 5 DAY: 2 NOTES: WEEK: 5 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING
TEST WEEK: WEEK-6 OVERVIEW:
SESSION TITLE: SESSION TITLE: SESSION TITLE:
WEEK: 6 DAY: 1 NOTES: WEEK: 6 DAY: 2 NOTES: WEEK: 6 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING
END OF PHASE MAXES OTHER MAXES / PR's NOTES: ENTIRE PHASE
FRONT CON SUMO HEX BAR
MAXES BACK SQUAT SQUAT B0X SQUAT DEADLIFT DEADLIFT DEADLIFT BENCH PRESS FLOOR PRESS
PR
TM
POWER POWER OVERHEAD
MAXES STRICT PRESS PUSH PRESS JERK CLEAN CLEAN SNATCH SNATCH SQUAT
PR
TM
