1RM Week (Assessment Week)

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This plan is to assess 1rm for new workout plan. It consists of a push and pull One rep max. it also contains endurance testing.

Push One Rep Max (1RM) Day 21 exercises, 1 hr 5 mins

Indoor Cycling	1x0 reps • 300s	rest: 0s
	2x5 reps	rest: 0s
Straddle Stretch	2x8 reps • 10s	rest: 0s
Kneeling Forearm Stretch	2x8 reps • 10s	rest: 0s
Kettlebell Turkish Get-Up Squat	2x4 reps	rest: 0s
Barbell Front Squat	3x10 reps	rest: 0s
Barbell Military Press	3x10 reps	rest: 0s
Push-Up (Wide Hand)	3x5 reps	rest: 0s
Barbell Front Squat	1x10 reps	rest: 60s
Barbell Front Squat	1x6 reps	rest: 60s
Barbell Front Squat	1x3 reps	rest: 60s
Barbell Front Squat	1x1 reps	rest: 60s
Barbell Bench Press	1x20 reps • 60s	rest: 60s
Barbell Bench Press	1x10 reps	rest: 60s
Barbell Bench Press	1x6 reps	rest: 60s
Barbell Bench Press	1x3 reps	rest: 60s
Barbell Bench Press	1x1 reps	rest: 60s
Dumbbell Incline Bench Press	2x10 reps	rest: 30s
Machine Leg Extension	2x10 reps	rest: 30s
Hanging Leg Raise	3x8 reps	rest: 0s
Toe Touches	3x8 reps • 60s	rest: 60s

Pull One Rep Max (1RM) Day 20 exercises, 1 hr 3 mins

Rowing	1x0 reps • 300s	rest: 10s
Seated Floor Hamstring Stretch	2x8 reps • 10s	rest: 0s
World's Greatest Stretch	2x8 reps • 10s	rest: 0s
Straddle Stretch	2x8 reps • 10s	rest: 0s
Back Stretch	2x8 reps • 10s	rest: 0s
Barbell Deadlift	3x20 reps	rest: 0s
Barbell Bent-Over Row	3x20 reps	rest: 0s
Bodyweight Side Lunge	3x5 reps	rest: 0s
Barbell Deadlift	1x10 reps	rest: 60s
Barbell Deadlift	1x6 reps	rest: 90s
Barbell Deadlift	1x3 reps	rest: 90s
Barbell Deadlift	1x1 reps	rest: 120s
Barbell Bent-Over Row	1x10 reps	rest: 60s
Barbell Bent-Over Row	1x6 reps	rest: 60s
Barbell Bent-Over Row	1x3 reps	rest: 60s
Barbell Bent-Over Row	1x1 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 30s
EZ Bar Curl	2x10 reps • 60s	rest: 30s
Hundreds	2x25 reps	rest: 0s
Weighted Trunk Rotation	2x10 reps	rest: 0s

Endurance Testing (Resistance & Cardio) 7 exercises, 43 mins