One Rep Max for 187.5 kg × 4 reps

One Rep Max Calculator

What is the one rep max for 187.5 kg × 4 reps?

Answer

Lifting 187.5 kg for 4 reps gives an estimated one rep max of

212.5 kg

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

187.5 × (1 + 4 ÷ 30) = 212.5 kg

comparison of methods: six other published formulas give 204.5–218.5 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	201.9 kg
90%	191.3 kg
88.2%	187.5 kg — this set
85%	180.6 kg
80%	170 kg
75%	159.4 kg
70%	148.8 kg
65%	138.1 kg
60%	127.5 kg

See Also

BMI Meaning - Check what given BMI means
BMI Calculator (Imperial) - Body Mass Index Calculator (ft/in/lbs)
BMI Calculator (Metric) - Body Mass Index Calculator (kg/cm)
Ideal Weight Calculator (Imperial) - Find out the Ideal Weight for a given Height in feet/inches
Ideal Weight Calculator (Metric) - Find out the Ideal Weight for a given Height in centimeters

One Rep Max Table for 187.5 kg

Reps	One Rep Max	% of 1RM
2 reps	200 kg	93.8%
3 reps	206.3 kg	90.9%
4 reps	212.5 kg	88.2%
5 reps	218.8 kg	85.7%
6 reps	225 kg	83.3%
7 reps	231.3 kg	81.1%
8 reps	237.5 kg	78.9%
9 reps	243.8 kg	76.9%
10 reps	250 kg	75%
11 reps	256.3 kg	73.2%
12 reps	262.5 kg	71.4%

FAQ

What is the one rep max for 187.5 kg × 4 reps?

Lifting 187.5 kg for 4 reps gives an estimated one rep max of 212.5 kg

How much of my max is 187.5 kg for 4 reps?

187.5 kg for 4 reps works out at 88.2% of an estimated one rep max of 212.5 kg.

What should I lift at 90% and 70% of that max?

90% of 212.5 kg is 191.3 kg and 70% is 148.8 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also