This is an easy week and an intro to my programming. We’re going to establish some rep maxes for some big lifts to get our baseline for our programming.

Getting the maxes is very important as it will let us know exactly how much weight we should be using on a given day.

Take 4-6 sets each day to work up to a 3-6 rep max on the main lifts this week.

For squat, this might look like 45lbs (empty bar) x 5 95lbs x 5 115lbs x 5 135lbs x 3 145lbs x 3

Stop when you think you have 1 good rep left in the tank. Use perfect form.

Monday – Squat

Tuesday – Bench

Thursday – Deadlift

Friday – Overhead Press

Once you get your weight and reps, plug it in down below to get your Training Max which is what you’ll use to calculate the weights for your lifts