One rep max guides
One Rep Max (1RM)
How much can you lift for a single rep — without ever attempting a true max? These guides explain the Epley and Brzycki 1RM formulas, give per-lift tables for bench, squat and deadlift, and show how to turn a 1RM into training percentages.
Barbell Row 1RM from 10 Reps — Epley and Brzycki Estimate
Barbell Row 1RM from 10 reps: Epley 93.3 kg, Brzycki 93.3 kg, average 93.3 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Barbell Row 1RM from 12 Reps — Epley and Brzycki Estimate
Barbell Row 1RM from 12 reps: Epley 98.0 kg and Brzycki 100.8 kg, averaging 99.4 kg. Full training-percentage table and safe progression.
Barbell Row 1RM from 15 Reps — Epley and Brzycki Estimate
Barbell Row 1RM from 15 reps: Epley 105.0 kg, Brzycki 114.5 kg, average 109.8 kg. Training-percentage table, rep-max loads, safe progression and FAQs.
Barbell Row 1RM from 20 Reps — Epley and Brzycki Estimate
Barbell Row 1RM from 20 reps: Epley 116.7 kg, Brzycki 148.2 kg, average 132.5 kg. Training-percentage table, rep-max loads, safe progression and FAQs.
Barbell Row 1RM from 3 Reps — Epley and Brzycki Estimate
Barbell Row 1RM from 3 reps: Epley 77.0 kg, Brzycki 74.1 kg, average 75.6 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Barbell Row 1RM from 5 Reps — Epley and Brzycki Estimate
Barbell Row 1RM from 5 reps: Epley 81.7 kg, Brzycki 78.8 kg, average 80.2 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Barbell Row 1RM from 6 Reps — Epley and Brzycki Estimate
Barbell Row 1RM from 6 reps: Epley 84.0 kg, Brzycki 81.3 kg, average 82.6 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Barbell Row 1RM from 8 Reps — Epley and Brzycki Estimate
Barbell Row 1RM from 8 reps: Epley 88.7 kg, Brzycki 86.9 kg, average 87.8 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Bench Press 1RM from 10 Reps — Epley and Brzycki Estimate
Bench Press 1RM from 10 reps: Epley 133.3 kg, Brzycki 133.3 kg, average 133.3 kg. Training-percentage table, rep-max loads, safe progression and FAQs.
Bench Press 1RM from 12 Reps — Epley and Brzycki Estimate
Bench Press 1RM from 12 reps: Epley 140.0 kg, Brzycki 144.0 kg, average 142.0 kg. Training-percentage table, rep-max loads, safe progression and FAQs.
Bench Press 1RM from 15 Reps — Epley and Brzycki Estimate
Bench Press 1RM from 15 reps: Epley 150.0 kg, Brzycki 163.6 kg, average 156.8 kg. Training-percentage table, rep-max loads, safe progression and FAQs.
Bench Press 1RM from 20 Reps — Epley and Brzycki Estimate
Bench Press 1RM from 20 reps: Epley 166.7 kg, Brzycki 211.8 kg, average 189.2 kg. Training-percentage table, rep-max loads, safe progression and FAQs.
Bench Press 1RM from 3 Reps — Epley and Brzycki Estimate
Bench Press 1RM from 3 reps: Epley 110.0 kg and Brzycki 105.9 kg, averaging 107.9 kg. Full training-percentage table and safe progression.
Bench Press 1RM from 5 Reps — Epley and Brzycki Estimate
bench press 1rm from 5 reps — Epley and Brzycki estimates from a 90 kg set of 5, plus a full training-percentage table and a safe testing plan for lifters.
Bench Press 1RM from 6 Reps — Epley and Brzycki Estimate
bench press 1rm from 6 reps — Epley and Brzycki estimates from an 85 kg set of 6, plus a full training-percentage table and a safe testing plan for lifters.
Bench Press 1RM from 8 Reps — Epley and Brzycki Estimate
bench press 1rm from 8 reps — Epley and Brzycki estimates from an 80 kg set of 8, plus a full training-percentage table and a safe testing plan for lifters.
Bicep Curl 1RM from 10 Reps — Epley and Brzycki Estimate
Bicep Curl 1RM from 10 reps: Epley 26.7 kg and Brzycki 26.7 kg, averaging 26.7 kg. Training percentages, rep-max table, worked example and safe progression.
Bicep Curl 1RM from 12 Reps — Epley and Brzycki Estimate
Bicep Curl 1RM from 12 reps: Epley 28.0 kg and Brzycki 28.8 kg, averaging 28.4 kg. Full training-percentage table and safe progression.
Bicep Curl 1RM from 15 Reps — Epley and Brzycki Estimate
Bicep Curl 1RM from 15 reps: Epley 30.0 kg and Brzycki 32.7 kg, averaging 31.4 kg. Training percentages, rep-max table, worked example and safe progression.
Bicep Curl 1RM from 20 Reps — Epley and Brzycki Estimate
Bicep Curl 1RM from 20 reps: Epley 33.3 kg and Brzycki 42.4 kg, averaging 37.8 kg. Training percentages, rep-max table, worked example and safe progression.
Bicep Curl 1RM from 3 Reps — Epley and Brzycki Estimate
Bicep Curl 1RM from 3 reps: Epley 22.0 kg and Brzycki 21.2 kg, averaging 21.6 kg. Training percentages, rep-max table, worked example and safe progression.
Bicep Curl 1RM from 5 Reps — Epley and Brzycki Estimate
Bicep Curl 1RM from 5 reps: Epley 23.3 kg and Brzycki 22.5 kg, averaging 22.9 kg. Training percentages, rep-max table, worked example and safe progression.
Bicep Curl 1RM from 6 Reps — Epley and Brzycki Estimate
Bicep Curl 1RM from 6 reps: Epley 24.0 kg and Brzycki 23.2 kg, averaging 23.6 kg. Training percentages, rep-max table, worked example and safe progression.
Bicep Curl 1RM from 8 Reps — Epley and Brzycki Estimate
Bicep Curl 1RM from 8 reps: Epley 25.3 kg and Brzycki 24.8 kg, averaging 25.1 kg. Training percentages, rep-max table, worked example and safe progression.
Deadlift 1RM from 10 Reps — Epley and Brzycki Estimate
Deadlift 1RM from 10 reps: Epley 186.7 kg, Brzycki 186.7 kg, average 186.7 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Deadlift 1RM from 12 Reps — Epley and Brzycki Estimate
Deadlift 1RM from 12 reps: Epley 196.0 kg, Brzycki 201.6 kg, average 198.8 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Deadlift 1RM from 15 Reps — Epley and Brzycki Estimate
Deadlift 1RM from 15 reps: Epley 210.0 kg, Brzycki 229.1 kg, average 219.5 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Deadlift 1RM from 20 Reps — Epley and Brzycki Estimate
Deadlift 1RM from 20 reps: Epley 233.3 kg, Brzycki 296.5 kg, average 264.9 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Deadlift 1RM from 3 Reps — Epley and Brzycki Estimate
Deadlift 1RM from 3 reps: Epley 154.0 kg, Brzycki 148.2 kg, average 151.1 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Deadlift 1RM from 5 Reps — Epley and Brzycki Estimate
Deadlift 1RM from 5 reps: Epley 163.3 kg, Brzycki 157.5 kg, average 160.4 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Deadlift 1RM from 6 Reps — Epley and Brzycki Estimate
Deadlift 1RM from 6 reps: Epley 168.0 kg and Brzycki 162.6 kg, averaging 165.3 kg. Full training-percentage table and safe progression.
Deadlift 1RM from 8 Reps — Epley and Brzycki Estimate
Deadlift 1RM from 8 reps: Epley 177.3 kg, Brzycki 173.8 kg, average 175.6 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Dumbbell Bench Press 1RM from 10 Reps — Epley and Brzycki Estimate
Dumbbell Bench Press 1RM from 10 reps: Epley 80.0 kg and Brzycki 80.0 kg, averaging 80.0 kg. Full training-percentage table, rep-max table and safe progression.
Dumbbell Bench Press 1RM from 12 Reps — Epley and Brzycki Estimate
Dumbbell Bench Press 1RM from 12 reps: Epley 84.0 kg and Brzycki 86.4 kg, averaging 85.2 kg. Full training-percentage table, rep-max table and safe progression.
Dumbbell Bench Press 1RM from 15 Reps — Epley and Brzycki Estimate
Dumbbell Bench Press 1RM from 15 reps: Epley 90.0 kg and Brzycki 98.2 kg, averaging 94.1 kg. Full training-percentage table, rep-max table and safe progression.
Dumbbell Bench Press 1RM from 20 Reps — Epley and Brzycki Estimate
Dumbbell Bench Press 1RM from 20 reps: Epley 83.3 kg and Brzycki 105.9 kg, averaging 94.6 kg. Full training-percentage table and safe progression.
Dumbbell Bench Press 1RM from 3 Reps — Epley and Brzycki Estimate
Dumbbell Bench Press 1RM from 3 reps: Epley 66.0 kg and Brzycki 63.5 kg, averaging 64.8 kg. Full training-percentage table, rep-max table and safe progression.
Dumbbell Bench Press 1RM from 5 Reps — Epley and Brzycki Estimate
Dumbbell Bench Press 1RM from 5 reps: Epley 70.0 kg and Brzycki 67.5 kg, averaging 68.8 kg. Full training-percentage table, rep-max table and safe progression.
Dumbbell Bench Press 1RM from 6 Reps — Epley and Brzycki Estimate
Dumbbell Bench Press 1RM from 6 reps: Epley 72.0 kg and Brzycki 69.7 kg, averaging 70.8 kg. Full training-percentage table, rep-max table and safe progression.
Dumbbell Bench Press 1RM from 8 Reps — Epley and Brzycki Estimate
Dumbbell Bench Press 1RM from 8 reps: Epley 76.0 kg and Brzycki 74.5 kg, averaging 75.2 kg. Full training-percentage table, rep-max table and safe progression.
Front Squat 1RM from 10 Reps — Epley and Brzycki Estimate
Front Squat 1RM from 10 reps: Epley 80.0 kg, Brzycki 80.0 kg, average 80.0 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Front Squat 1RM from 12 Reps — Epley and Brzycki Estimate
Front Squat 1RM from 12 reps: Epley 84.0 kg, Brzycki 86.4 kg, average 85.2 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Front Squat 1RM from 15 Reps — Epley and Brzycki Estimate
Front Squat 1RM from 15 reps: Epley 90.0 kg, Brzycki 98.2 kg, average 94.1 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Front Squat 1RM from 20 Reps — Epley and Brzycki Estimate
Front Squat 1RM from 20 reps: Epley 100.0 kg and Brzycki 127.1 kg, averaging 113.5 kg. Full training-percentage table and safe progression.
Front Squat 1RM from 3 Reps — Epley and Brzycki Estimate
Front Squat 1RM from 3 reps: Epley 66.0 kg, Brzycki 63.5 kg, average 64.8 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Front Squat 1RM from 5 Reps — Epley and Brzycki Estimate
Front Squat 1RM from 5 reps: Epley 70.0 kg, Brzycki 67.5 kg, average 68.8 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Front Squat 1RM from 6 Reps — Epley and Brzycki Estimate
Front Squat 1RM from 6 reps: Epley 72.0 kg, Brzycki 69.7 kg, average 70.8 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Front Squat 1RM from 8 Reps — Epley and Brzycki Estimate
Front Squat 1RM from 8 reps: Epley 76.0 kg, Brzycki 74.5 kg, average 75.2 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Hip Thrust 1RM from 10 Reps — Epley and Brzycki Estimate
Hip Thrust 1RM from 10 reps: Epley 133.3 kg and Brzycki 133.3 kg, averaging 133.3 kg. Full training-percentage table and safe progression.
Hip Thrust 1RM from 12 Reps — Epley and Brzycki Estimate
Hip Thrust 1RM from 12 reps: Epley 196.0 kg and Brzycki 201.6 kg, averaging 198.8 kg. Training percentages, rep-max table, worked example and safe progression.
Hip Thrust 1RM from 15 Reps — Epley and Brzycki Estimate
Hip Thrust 1RM from 15 reps: Epley 210.0 kg and Brzycki 229.1 kg, averaging 219.5 kg. Training percentages, rep-max table, worked example and safe progression.
Hip Thrust 1RM from 20 Reps — Epley and Brzycki Estimate
Hip Thrust 1RM from 20 reps: Epley 233.3 kg and Brzycki 296.5 kg, averaging 264.9 kg. Training percentages, rep-max table, worked example and safe progression.
Hip Thrust 1RM from 3 Reps — Epley and Brzycki Estimate
Hip Thrust 1RM from 3 reps: Epley 154.0 kg and Brzycki 148.2 kg, averaging 151.1 kg. Training percentages, rep-max table, worked example and safe progression.
Hip Thrust 1RM from 5 Reps — Epley and Brzycki Estimate
Hip Thrust 1RM from 5 reps: Epley 163.3 kg and Brzycki 157.5 kg, averaging 160.4 kg. Training percentages, rep-max table, worked example and safe progression.
Hip Thrust 1RM from 6 Reps — Epley and Brzycki Estimate
Hip Thrust 1RM from 6 reps: Epley 168.0 kg and Brzycki 162.6 kg, averaging 165.3 kg. Training percentages, rep-max table, worked example and safe progression.
Hip Thrust 1RM from 8 Reps — Epley and Brzycki Estimate
Hip Thrust 1RM from 8 reps: Epley 177.3 kg and Brzycki 173.8 kg, averaging 175.6 kg. Training percentages, rep-max table, worked example and safe progression.
Incline Bench Press 1RM from 10 Reps — Epley and Brzycki Estimate
Incline Bench Press 1RM from 10 reps: Epley 80.0 kg, Brzycki 80.0 kg, average 80.0 kg. Full training-percentage table, rep-max loads and safe progression.
Incline Bench Press 1RM from 12 Reps — Epley and Brzycki Estimate
Incline Bench Press 1RM from 12 reps: Epley 84.0 kg, Brzycki 86.4 kg, average 85.2 kg. Full training-percentage table, rep-max loads and safe progression.
Incline Bench Press 1RM from 15 Reps — Epley and Brzycki Estimate
Incline Bench Press 1RM from 15 reps: Epley 90.0 kg and Brzycki 98.2 kg, averaging 94.1 kg. Full training-percentage table and safe progression.
Incline Bench Press 1RM from 20 Reps — Epley and Brzycki Estimate
Incline Bench Press 1RM from 20 reps: Epley 100.0 kg, Brzycki 127.1 kg, average 113.5 kg. Training-percentage table, rep-max loads and safe progression.
Incline Bench Press 1RM from 3 Reps — Epley and Brzycki Estimate
Incline Bench Press 1RM from 3 reps: Epley 66.0 kg, Brzycki 63.5 kg, average 64.8 kg. Full training-percentage table, rep-max loads and safe progression.
Incline Bench Press 1RM from 5 Reps — Epley and Brzycki Estimate
Incline Bench Press 1RM from 5 reps: Epley 70.0 kg, Brzycki 67.5 kg, average 68.8 kg. Full training-percentage table, rep-max loads and safe progression.
Incline Bench Press 1RM from 6 Reps — Epley and Brzycki Estimate
Incline Bench Press 1RM from 6 reps: Epley 72.0 kg, Brzycki 69.7 kg, average 70.8 kg. Full training-percentage table, rep-max loads and safe progression.
Incline Bench Press 1RM from 8 Reps — Epley and Brzycki Estimate
Incline Bench Press 1RM from 8 reps: Epley 76.0 kg, Brzycki 74.5 kg, average 75.2 kg. Full training-percentage table, rep-max loads and safe progression.
Lat Pulldown 1RM from 10 Reps — Epley and Brzycki Estimate
Lat Pulldown 1RM from 10 reps: Epley 86.7 kg and Brzycki 86.7 kg, averaging 86.7 kg. Training percentages, rep-max table, worked example and safe progression.
Lat Pulldown 1RM from 12 Reps — Epley and Brzycki Estimate
Lat Pulldown 1RM from 12 reps: Epley 91.0 kg and Brzycki 93.6 kg, averaging 92.3 kg. Training percentages, rep-max table, worked example and safe progression.
Lat Pulldown 1RM from 15 Reps — Epley and Brzycki Estimate
Lat Pulldown 1RM from 15 reps: Epley 90.0 kg and Brzycki 98.2 kg, averaging 94.1 kg. Full training-percentage table and safe progression.
Lat Pulldown 1RM from 20 Reps — Epley and Brzycki Estimate
Lat Pulldown 1RM from 20 reps: Epley 108.3 kg and Brzycki 137.6 kg, averaging 123.0 kg. Full training-percentage table, rep-max table and safe progression.
Lat Pulldown 1RM from 3 Reps — Epley and Brzycki Estimate
Lat Pulldown 1RM from 3 reps: Epley 71.5 kg and Brzycki 68.8 kg, averaging 70.2 kg. Training percentages, rep-max table, worked example and safe progression.
Lat Pulldown 1RM from 5 Reps — Epley and Brzycki Estimate
Lat Pulldown 1RM from 5 reps: Epley 75.8 kg and Brzycki 73.1 kg, averaging 74.5 kg. Training percentages, rep-max table, worked example and safe progression.
Lat Pulldown 1RM from 6 Reps — Epley and Brzycki Estimate
Lat Pulldown 1RM from 6 reps: Epley 78.0 kg and Brzycki 75.5 kg, averaging 76.7 kg. Training percentages, rep-max table, worked example and safe progression.
Lat Pulldown 1RM from 8 Reps — Epley and Brzycki Estimate
Lat Pulldown 1RM from 8 reps: Epley 82.3 kg and Brzycki 80.7 kg, averaging 81.5 kg. Training percentages, rep-max table, worked example and safe progression.
Leg Press 1RM from 10 Reps — Epley and Brzycki Estimate
Leg Press 1RM from 10 reps: Epley 293.3 kg and Brzycki 293.3 kg, averaging 293.3 kg. Training percentages, rep-max table, worked example and safe progression.
Leg Press 1RM from 12 Reps — Epley and Brzycki Estimate
Leg Press 1RM from 12 reps: Epley 308.0 kg and Brzycki 316.8 kg, averaging 312.4 kg. Training percentages, rep-max table, worked example and safe progression.
Leg Press 1RM from 15 Reps — Epley and Brzycki Estimate
Leg Press 1RM from 15 reps: Epley 330.0 kg and Brzycki 360.0 kg, averaging 345.0 kg. Training percentages, rep-max table, worked example and safe progression.
Leg Press 1RM from 20 Reps — Epley and Brzycki Estimate
Leg Press 1RM from 20 reps: Epley 366.7 kg and Brzycki 465.9 kg, averaging 416.3 kg. Training percentages, rep-max table, worked example and safe progression.
Leg Press 1RM from 3 Reps — Epley and Brzycki Estimate
Leg Press 1RM from 3 reps: Epley 242.0 kg and Brzycki 232.9 kg, averaging 237.5 kg. Training percentages, rep-max table, worked example and safe progression.
Leg Press 1RM from 5 Reps — Epley and Brzycki Estimate
Leg Press 1RM from 5 reps: Epley 256.7 kg and Brzycki 247.5 kg, averaging 252.1 kg. Training percentages, rep-max table, worked example and safe progression.
Leg Press 1RM from 6 Reps — Epley and Brzycki Estimate
Leg Press 1RM from 6 reps: Epley 240.0 kg and Brzycki 232.3 kg, averaging 236.1 kg. Full training-percentage table and safe progression.
Leg Press 1RM from 8 Reps — Epley and Brzycki Estimate
Leg Press 1RM from 8 reps: Epley 278.7 kg and Brzycki 273.1 kg, averaging 275.9 kg. Training percentages, rep-max table, worked example and safe progression.
Overhead Press 1RM from 10 Reps — Epley and Brzycki Estimate
Overhead Press 1RM from 10 reps: Epley 66.7 kg, Brzycki 66.7 kg, average 66.7 kg. Training-percentage table, rep-max loads, safe progression and FAQs.
Overhead Press 1RM from 12 Reps — Epley and Brzycki Estimate
Overhead Press 1RM from 12 reps: Epley 70.0 kg, Brzycki 72.0 kg, average 71.0 kg. Training-percentage table, rep-max loads, safe progression and FAQs.
Overhead Press 1RM from 15 Reps — Epley and Brzycki Estimate
Overhead Press 1RM from 15 reps: Epley 75.0 kg, Brzycki 81.8 kg, average 78.4 kg. Training-percentage table, rep-max loads, safe progression and FAQs.
Overhead Press 1RM from 20 Reps — Epley and Brzycki Estimate
Overhead Press 1RM from 20 reps: Epley 83.3 kg, Brzycki 105.9 kg, average 94.6 kg. Full training-percentage table, rep-max loads and safe progression.
Overhead Press 1RM from 3 Reps — Epley and Brzycki Estimate
Overhead Press 1RM from 3 reps: Epley 55.0 kg, Brzycki 52.9 kg, average 54.0 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Overhead Press 1RM from 5 Reps — Epley and Brzycki Estimate
Overhead Press 1RM from 5 reps: Epley 58.3 kg, Brzycki 56.2 kg, average 57.3 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Overhead Press 1RM from 6 Reps — Epley and Brzycki Estimate
Overhead Press 1RM from 6 reps: Epley 60.0 kg, Brzycki 58.1 kg, average 59.0 kg. Full training-percentage table, rep-max loads, safe progression and FAQs.
Overhead Press 1RM from 8 Reps — Epley and Brzycki Estimate
Overhead Press 1RM from 8 reps: Epley 63.3 kg and Brzycki 62.1 kg, averaging 62.7 kg. Full training-percentage table and safe progression.
Romanian Deadlift 1RM from 10 Reps — Epley and Brzycki Estimate
Romanian Deadlift 1RM from 10 reps: Epley 146.7 kg and Brzycki 146.7 kg, averaging 146.7 kg. Training percentages, rep-max table and safe progression.
Romanian Deadlift 1RM from 12 Reps — Epley and Brzycki Estimate
Romanian Deadlift 1RM from 12 reps: Epley 154.0 kg and Brzycki 158.4 kg, averaging 156.2 kg. Training percentages, rep-max table and safe progression.
Romanian Deadlift 1RM from 15 Reps — Epley and Brzycki Estimate
Romanian Deadlift 1RM from 15 reps: Epley 165.0 kg and Brzycki 180.0 kg, averaging 172.5 kg. Training percentages, rep-max table and safe progression.
Romanian Deadlift 1RM from 20 Reps — Epley and Brzycki Estimate
Romanian Deadlift 1RM from 20 reps: Epley 183.3 kg and Brzycki 232.9 kg, averaging 208.1 kg. Training percentages, rep-max table and safe progression.
Romanian Deadlift 1RM from 3 Reps — Epley and Brzycki Estimate
Romanian Deadlift 1RM from 3 reps: Epley 110.0 kg, Brzycki 105.9 kg, average 107.9 kg. Full training-percentage table, rep-max loads and safe progression.
Romanian Deadlift 1RM from 5 Reps — Epley and Brzycki Estimate
Romanian Deadlift 1RM from 5 reps: Epley 116.7 kg, Brzycki 112.5 kg, average 114.6 kg. Full training-percentage table, rep-max loads and safe progression.
Romanian Deadlift 1RM from 6 Reps — Epley and Brzycki Estimate
Romanian Deadlift 1RM from 6 reps: Epley 120.0 kg, Brzycki 116.1 kg, average 118.1 kg. Full training-percentage table, rep-max loads and safe progression.
Romanian Deadlift 1RM from 8 Reps — Epley and Brzycki Estimate
Romanian Deadlift 1RM from 8 reps: Epley 126.7 kg, Brzycki 124.1 kg, average 125.4 kg. Full training-percentage table, rep-max loads and safe progression.
Squat 1RM from 10 Reps — Epley and Brzycki Estimate
Squat 1RM from 10 reps: Epley 160.0 kg, Brzycki 160.0 kg, average 160.0 kg. Worked example with both formulas, full training-percentage table and rep-max loads.
Squat 1RM from 12 Reps — Epley and Brzycki Estimate
Squat 1RM from 12 reps: Epley 168.0 kg, Brzycki 172.8 kg, average 170.4 kg. Worked example with both formulas, full training-percentage table and rep-max loads.
Squat 1RM from 15 Reps — Epley and Brzycki Estimate
Squat 1RM from 15 reps: Epley 180.0 kg, Brzycki 196.4 kg, average 188.2 kg. Worked example with both formulas, full training-percentage table and rep-max loads.
Squat 1RM from 20 Reps — Epley and Brzycki Estimate
Squat 1RM from 20 reps: Epley 200.0 kg, Brzycki 254.1 kg, average 227.1 kg. Worked example with both formulas, full training-percentage table and rep-max loads.
Squat 1RM from 3 Reps — Epley and Brzycki Estimate
Squat 1RM from 3 reps: Epley 132.0 kg, Brzycki 127.1 kg, average 129.5 kg. Worked example with both formulas, full training-percentage table and rep-max loads.
Squat 1RM from 5 Reps — Epley and Brzycki Estimate
Squat 1RM from 5 reps: Epley 140.0 kg and Brzycki 135.0 kg, averaging 137.5 kg. Full training-percentage table and safe progression.
Squat 1RM from 6 Reps — Epley and Brzycki Estimate
Squat 1RM from 6 reps: Epley 144.0 kg, Brzycki 139.4 kg, average 141.7 kg. Worked example with both formulas, full training-percentage table and rep-max loads.
Squat 1RM from 8 Reps — Epley and Brzycki Estimate
Squat 1RM from 8 reps: Epley 152.0 kg, Brzycki 149.0 kg, average 150.5 kg. Worked example with both formulas, full training-percentage table and rep-max loads.
Weighted Dip 1RM from 10 Reps — Epley and Brzycki Estimate
Weighted Dip 1RM from 10 reps: Epley 146.7 kg and Brzycki 146.7 kg, averaging 146.7 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Dip 1RM from 12 Reps — Epley and Brzycki Estimate
Weighted Dip 1RM from 12 reps: Epley 154.0 kg and Brzycki 158.4 kg, averaging 156.2 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Dip 1RM from 15 Reps — Epley and Brzycki Estimate
Weighted Dip 1RM from 15 reps: Epley 165.0 kg and Brzycki 180.0 kg, averaging 172.5 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Dip 1RM from 20 Reps — Epley and Brzycki Estimate
Weighted Dip 1RM from 20 reps: Epley 183.3 kg and Brzycki 232.9 kg, averaging 208.1 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Dip 1RM from 3 Reps — Epley and Brzycki Estimate
Weighted Dip 1RM from 3 reps: Epley 121.0 kg and Brzycki 116.5 kg, averaging 118.7 kg. Training percentages, rep-max table, worked example and safe progression.
Weighted Dip 1RM from 5 Reps — Epley and Brzycki Estimate
Weighted Dip 1RM from 5 reps: Epley 128.3 kg and Brzycki 123.8 kg, averaging 126.0 kg. Full training-percentage table and safe progression.
Weighted Dip 1RM from 6 Reps — Epley and Brzycki Estimate
Weighted Dip 1RM from 6 reps: Epley 132.0 kg and Brzycki 127.7 kg, averaging 129.9 kg. Training percentages, rep-max table, worked example and safe progression.
Weighted Dip 1RM from 8 Reps — Epley and Brzycki Estimate
Weighted Dip 1RM from 8 reps: Epley 139.3 kg and Brzycki 136.6 kg, averaging 137.9 kg. Training percentages, rep-max table, worked example and safe progression.
Weighted Pull-Up 1RM from 10 Reps — Epley and Brzycki Estimate
Weighted Pull-Up 1RM from 10 reps: Epley 133.3 kg and Brzycki 133.3 kg, averaging 133.3 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Pull-Up 1RM from 12 Reps — Epley and Brzycki Estimate
Weighted Pull-Up 1RM from 12 reps: Epley 140.0 kg and Brzycki 144.0 kg, averaging 142.0 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Pull-Up 1RM from 15 Reps — Epley and Brzycki Estimate
Weighted Pull-Up 1RM from 15 reps: Epley 150.0 kg and Brzycki 163.6 kg, averaging 156.8 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Pull-Up 1RM from 20 Reps — Epley and Brzycki Estimate
Weighted Pull-Up 1RM from 20 reps: Epley 166.7 kg and Brzycki 211.8 kg, averaging 189.2 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Pull-Up 1RM from 3 Reps — Epley and Brzycki Estimate
Weighted Pull-Up 1RM from 3 reps: Epley 110.0 kg and Brzycki 105.9 kg, averaging 107.9 kg. Full training-percentage table and safe progression.
Weighted Pull-Up 1RM from 5 Reps — Epley and Brzycki Estimate
Weighted Pull-Up 1RM from 5 reps: Epley 116.7 kg and Brzycki 112.5 kg, averaging 114.6 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Pull-Up 1RM from 6 Reps — Epley and Brzycki Estimate
Weighted Pull-Up 1RM from 6 reps: Epley 120.0 kg and Brzycki 116.1 kg, averaging 118.1 kg. Full training-percentage table, rep-max table and safe progression.
Weighted Pull-Up 1RM from 8 Reps — Epley and Brzycki Estimate
Weighted Pull-Up 1RM from 8 reps: Epley 126.7 kg and Brzycki 124.1 kg, averaging 125.4 kg. Full training-percentage table, rep-max table and safe progression.
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