Ohio State Buckeye Workout Chart

The first (bolded) column is your current 1 Rep Max (1RM).

Find your 1RM, and perform the workout as listed.

Max 8  6  4  3  2  1  4
180 90 105 120 135 150 165 120
190 95 115 130 145 160 175 130
200 105 120 140 155 170 185 140
210 115 130 145 165 180 195 145
220 125 140 155 170 190 205 155
230 135 150 165 180 195 215 165
240 150 165 180 195 210 225 180
250 155 175 190 205 220 235 190
260 165 180 200 215 230 245 200
270 175 190 205 225 240 255 205
280 185 200 215 230 250 265 215
290 195 210 225 240 255 275 225
300 210 225 240 255 270 285 240
310 215 235 250 265 280 295 250
320 225 240 260 275 290 305 260
330 235 250 265 285 300 315 265
340 245 260 275 290 310 325 275
350 255 270 285 300 315 335 285
360 270 285 300 315 330 345 300
370 275 295 310 325 340 355 310
380 285 300 320 335 350 365 320
390 295 310 325 345 360 375 325
400 305 320 335 350 370 385 335
410 315 330 345 360 375 395 345
420 330 345 360 375 390 405 360
430 335 355 370 385 400 415 370
440 345 360 380 395 410 425 380
450 355 370 385 405 420 435 385
460 365 380 395 410 430 445 395
470 375 390 405 420 435 455 405
480 390 405 420 435 450 465 420
490 395 415 430 445 460 475 430
500 405 420 440 455 470 485 440

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Contributors

Steve Shaw

Steve Shaw | Writer

Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. During competition he’s recorded a 602.5lb squat, 672.5lb deadlift and a 382.5lb bench press.

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Luke
Luke
2 years ago

How much rest between each set?

Matt
Matt
1 year ago
Reply to  Luke

Really depends on you. A typical is rest time, is around 3 minutes. Some people will go up to 5 minutes. All depends in what you are wanting to accomplish.

Raymond Joyner
Raymond Joyner
1 year ago

How many days a week for bench press with this routine?

J ram
J ram
11 months ago

Tnis workout is stupid

Muscle and Brawn Team
Admin
11 months ago
Reply to  J ram

No, ur stupid.

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