Workouts · 3 min read
Beginner Gym Workout Plan: Your First 4 Weeks (Printable)
A simple, safe 3-day full-body plan for complete beginners — the same structure our trainers use for new members in their first month.
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One Rep Max (1RM) Calculator
Estimate your one-rep max for bench, squat or deadlift from any set of 2–12 reps, plus a percentage chart for programming.
70.8kg
Estimated 1RM
| % 1RM | Weight | ≈ Reps |
|---|---|---|
| 95% | 67.3 kg | 2 |
| 90% | 63.7 kg | 4 |
| 85% | 60.2 kg | 6 |
| 80% | 56.6 kg | 8 |
| 75% | 53.1 kg | 10 |
| 70% | 49.6 kg | 12 |
| 65% | 46 kg | 15 |
| 60% | 42.5 kg | 20 |
Estimates for healthy adults — not medical advice. Consult a doctor if you have a medical condition.
Frequently asked
Is it safe to test a true 1RM?+
Only with experience and a spotter. Estimating from a 3–8 rep set is safer and accurate enough for programming.