One Rep Max Calculator

Training Maxes (90% 1RM) 1RM Input Estimated 1RM Weight Used
Reps Achieved
Bench
Squat
195
215
Squat
OH Press
Deadlift
217.5
239
Deadlift
New Training Max CalculatorRep Standard
AMAP Reps
Squat

197.5

10

11

Deadlift

235

10

17

Accumulation Phase
Weight
Bench
112.5
112.5
112.5

Squat

2-3 reps shy of failure

Light Bench

Deadlift

130
130
130
130
130
100
100
100

155
155
155
155
155

Reps
6
6
6

136.1
237.0
102.0
253.0

Intensification Phase
Weight
Reps
115
6
115
6
115
6

8
Squat
120
8
135
8
145
8
145
1-2
10 reps shy of failure
145
5 Light Bench 100
5
100
5
100

8
8
8
8
8

107.5
197.5
90
230

Deadlift

142.5
160
172.5
172.5
172.5

3
3
9
8
11
5
5
5

3
3
8
8
8

8
6
4
3

Realization Phase
Weight
117.5
117.5
117.5

Squat

100
120
140
150
Failure
160
Light Bench 100
100
100

Deadlift

120
145
165
180
190

New Training Max CalculatorRep Standard

AMAP Reps
Squat

207.5

12

Deadlift

250

14

Accumulation Phase
Weight
Bench
122.5
122.5
122.5

Reps
5
5
5

Intensification Phase
Weight
Reps
125
5
125
5
125
5

Realization Phase
Weight
127.5
127.5
127.5

Squat

2-3 reps shy of failure

Light Bench

Deadlift

147.5
147.5
147.5
147.5
147.5
147.5
100
100
100

175
175
175
175
175
175

5
Squat
135
5
155
5
162.5
5
162.5
5
162.5
1-2
8 reps shy of failure
162.5
5 Light Bench 100
5
100
5
100

5
5
5
5
5
5

Deadlift

165
185
195
195
195
195

2
2
5
5
5
5+
5
5
5

2
2
5
5
5
5

Squat

105
125
150
160
170
Failure
177.5
Light Bench 100
100
100

Deadlift

125
150
175
190
200
212.5

New Training Max CalculatorRep Standard

AMAP Reps
Squat

217.5

Deadlift

252.5

Accumulation Phase
Weight
Bench
132.5
132.5
132.5

Squat

2-3 reps shy of failure

Light Bench

165
165
165
165
165
165
165
100
100

Reps
3
3
3

Intensification Phase
Weight
Reps
135
3
135
3
135
3

3
Squat
155
3
170
3
180
3
180
3
180
3
180
1-2
3+ reps shy of failure
180
5 Light Bench 100
5
100

1
1
3
3
3
3
3+
5
5

Realization Phase
Weight
137.5
137.5
137.5

Squat

110
135
155
165
175
185
Failure
197.5
Light Bench 100
100

Deadlift

100

190
190
190
190
190
190
190

3
3
3
3
3
3
3

Deadlift

New Training Max CalculatorRep Standard

AMAP Reps
Squat

217.5

Deadlift

257.5

100

180
200
210
210
210
210
210

1
1
3
3
3
3
3

100

Deadlift

130
155
180
190
205
215
227.5

Assistance Exercises
Squat
Jumps Standing AbsBackraises
Bench BTN PressSkullcrushers Curls
Rows
Deadlift Shrugs
Lunges Sidebends

lization Phase
Reps
6
6
6

5
3
2
1
12
5
5
5

5
3
2
1
9

lization Phase
Reps
5
5
5

Deload Phase
Weight
Reps
120
6
120
6
120
6

Squat

80
100
120
Light Bench 100
100
100

Deadlift

95
120
145
-

5
5
5
5
5
5

5
5
5
-

Deload Phase
Weight
Reps
130
5
130
5
130
5

5
3
2
1
1
5+
5
5
5

5
3
2
1
1
5

Squat

Light Bench 100

100
100

Deadlift

lization Phase
Reps
3
3
3

5
3
2
1
1
1
3+
5
5

85
105
125

100
125
150

5
5
5
5
5
5

5
5
5
-

Deload Phase
Weight
Reps
140
3
140
3
140
3

Squat

90
110
135

Light Bench 100

100

5
5
5
5
5

5
3
2
1
1
1
3

Deadlift

100

105
130
155

5
5
5
-