1RM Week (Assessment Week) - JEFIT

Routine detail

1RM Week (Assessment Week) - JEFIT

1RM Week (Assessment Week) banner

1RM Week (Assessment Week)

AUTOPLAY

Bulking

Advanced

Barbell

Plan Details

The 1RM Week (Assessment Week) routine by pplsbrand is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

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.

Routine detail

Day 1

Push One Rep Max (1RM) Day

Est. 66 min

21 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Kettlebell Hip Shift Demonstration

Kettlebell Hip Shift

2 Sets x 5 Reps

Straddle Stretch Demonstration

Straddle Stretch

2 Sets x 8 Reps

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

2 Sets

Kettlebell Turkish Get-Up Squat Demonstration

Kettlebell Turkish Get-Up Squat

2 Sets x 4 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 10 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 5 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

1 Set x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

1 Set x 6 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

1 Set x 3 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

1 Set x 1 Rep

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 6 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 3 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 1 Rep

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 8 Reps

Day 2

Pull One Rep Max (1RM) Day

Est. 63 min

20 exercises

Rowing Demonstration

Rowing

1 Set

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

2 Sets x 8 Reps

World's Greatest Stretch Demonstration

World's Greatest Stretch

2 Sets x 8 Reps

Straddle Stretch Demonstration

Straddle Stretch

2 Sets x 8 Reps

Back Stretch Demonstration

Back Stretch

2 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 20 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 20 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 6 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 3 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 1 Rep

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set x 3 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set x 1 Rep

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

2 Sets x 10 Reps

Hundreds Demonstration

Hundreds

2 Sets x 25 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

2 Sets x 10 Reps

Day 3

Workout Day #3

Est. 0 min

0 exercises

This day is empty

Day 3

Endurance Testing (Resistance & Cardio)

Est. 44 min

7 exercises

Step Machine Demonstration

Step Machine

1 Set

Rowing Demonstration

Rowing

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Push-Up Demonstration

Push-Up

1 Set

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

1 Set

Sit-Up Demonstration

Sit-Up

1 Set

Prisoner Squat Demonstration

Prisoner Squat

1 Set