It is ver inportant that you follow the routine with individualized working weights. xRM stnds for X rep max. The heaviest weight you can lift for x times. Calculate your workout weights based on the RM system. We recommend you to measure the 1RM for each workouts and convert it to xRM.

Calculate your xRM
1RM
2RM 1RM*94
3RM 1RM*89
4RM 1RM*84
5RM 1RM*79
6RM 1RM*75
7RM 1RM*71
8RM 1RM*68
9RM 1RM*65
10RM 1RM*63
Schedule
Mon Tue Wed Thurs Fri Sat Sun
Bench press 5sets*5 reps with 8RM Rest Rest 5sets*1rep with 3RM Rest Rest Rest
Squat Rest 5sets*1 rep with 3RM Rest Rest 5sets*1 rep with 3RM Rest Rest
Deadlift 5sets*1 Rest Rest 5sets*8r Rest Rest Rest
Military Press Rest 5 sets*8 reps with 10RM Rest Rest 5 sets*8 reps with 10RM Rest Rest
Barbell Row 5 sets*6 rep with 9RM Rest Rest 5sets*6reps with 9RM Rest Rest Rest
Pullup(Weighted) Rest 5 sets*8reps with 10RM Rest Rest 5 sets*5reps with 7Rm Rest Rest

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