Maximal-Strength (1RM) Focus

A heavy, low-rep session built around the squat, bench and deadlift at ~80-95% 1RM, ~1-3 reps from failure, with longer rest for full recovery. Duration is a default you can adjust. Caution: heavy loading demands solid technique and a thorough warm-up; use spotters, safety pins and conservative progression, and avoid grinding failure reps on barbell lifts.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Barbell Back Squat
5 sets x 3-5 reps, ~3-5 min rest
Heavy main lift; brace and use safeties.
2
Barbell Bench Press
5 sets x 3-5 reps, ~3-5 min rest
Heavy; use a spotter or pins.
3
Conventional Deadlift
3 sets x 2-4 reps, ~3-5 min rest
Heavy hinge; neutral spine, reset each rep.
4
Barbell Overhead Press
3 sets x 4-6 reps, ~2-3 min rest
Accessory press.
5
Barbell Bent-Over Row
3 sets x 6-8 reps, ~2 min rest
Back accessory.
6
Plank
2 sets x 30-60 sec, ~60 sec rest
Bracing carryover.

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