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Sample workout

Back Squat

Pick a benchmark target and follow a simple build-up that ends with that benchmark as your final 1RM.

Changing this updates the workout instantly. The selected benchmark is the final 1RM.

Beginner target

135 lb

  1. 1

    Warm-up

    Start light enough that every rep looks the same.

    5 reps

    55 lb

    40%

  2. 2

    Groove

    Keep the bar path clean and positions consistent.

    5 reps

    75 lb

    55%

  3. 3

    Build

    Take a crisp set before the heavy attempts.

    3 reps

    95 lb

    70%

  4. 4

    Heavy practice

    Make this feel strong without grinding.

    2 reps

    115 lb

    85%

  5. 5

    Target 1RM

    Finish on the benchmark weight you picked.

    1 rep

    135 lb

    100%

Keep these crisp. If a build-up set gets ugly, stop there and submit that best clean effort instead.