Workout Routine

Free

Precision 1RM Progression Plan

by mansolifts

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The Precision 1RM Progression Plan is a meticulously crafted workout routine designed to optimize strength and hypertrophy by leveraging your individual 1-rep max (1RM) for precise training intensity. This program balances compound lifts for strength development with accessory exercises for muscle isolation, ensuring well-rounded progress.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest & Biceps

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
85% 1RM
130 lbs
4
100 sec
5
90% 1RM
135 lbs
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

close-grip bench press

5 sets

Incline Chest Press Machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
75% 1RM
34 lbs
8
100 sec
4
80% 1RM
36 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Incline Chest Press Machine

4 sets

Panatta Super Upper Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Panatta Super Upper Chest Fly

3 sets

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
12
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
70% 1RM
105 lbs
8
100 sec
4
75% 1RM
115 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

EZ Bar Curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
12
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
60% 1RM
15 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

hammer curl

3 sets

Back & Rear Delts

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
80% 1RM
120 lbs
4
100 sec
4
85% 1RM
130 lbs
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

deadlift

4 sets

Lat Pulldown (Wide Grip)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
70% 1RM
31 lbs
8
100 sec
4
75% 1RM
34 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Lat Pulldown (Wide Grip)

4 sets

Panatta Super Low Row (Machine)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
70% 1RM
31 lbs
8
100 sec

Panatta Super Low Row (Machine)

3 sets

Reverse Fly (Dumbbell/Machine)

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
15
100 sec
2
55% 1RM
25 lbs
12
100 sec
3
60% 1RM
27 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Reverse Fly (Dumbbell/Machine)

3 sets

Day 4: Legs & Core

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
75% 1RM
115 lbs
6
100 sec
4
80% 1RM
120 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

hack squat

4 sets

Pendulum Squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
70% 1RM
31 lbs
8
100 sec
4
75% 1RM
34 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Pendulum Squat

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
70% 1RM
31 lbs
10
100 sec
4
75% 1RM
34 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

leg curl

4 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
70% 1RM
31 lbs
10
100 sec
4
75% 1RM
34 lbs
8
100 sec

Leg Extension

4 sets

Hanging Leg Raise (Bodyweight)

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
12 +
amrap
100 sec

Hanging Leg Raise (Bodyweight)

3 sets

Shoulders & Arms

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
85% 1RM
130 lbs
4
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
5
100 sec
2
55% 1RM
14 lbs
5
100 sec
3
60% 1RM
15 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

lateral raise

3×5

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
12
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
70% 1RM
105 lbs
8
100 sec
4
75% 1RM
115 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

EZ Bar Curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
12
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
60% 1RM
15 lbs
8
100 sec

hammer curl

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

seated shoulder press

4×5