4-week home office programme
Choose an exercise, then enter your current repetition maximum at the start of each week. Daily repetition targets are always based on that week’s own test.
For single-leg squats, count each side separately and enter the maximum number of technically sound repetitions on your weaker side. The repetition target shown applies separately to each side.
Saving is optional. When you switch exercises, your separately entered test results remain available until you close the page.
Your plan: Push-ups
* A target of 0 repetitions results from a low test score and the original rounding method. In this case, choose an easier exercise variation you can perform safely and test your repetition maximum with that variation.
How to use the four-week RepMax programme
- Choose an exercise and a variation you can perform with sound technique.
- At the start of each week, after warming up, test your current repetition maximum: how many technically sound repetitions you can perform in a single set. Stop before your technique breaks down.
- Select your current week and enter that week’s test result. Each later week requires its own new test; the app does not automatically copy the previous result.
- The table shows the number of repetitions in one set and the interval between practice bouts during the day. It does not prescribe a compulsory all-day schedule or a fixed number of daily sets.
The plan follows the test result you entered at the start of that week. You can return to an earlier week’s plan at any time using the week selector; your separately entered weekly test results are retained.
Adjust the frequency to your recovery; do not continue the exercise if it causes pain. The “Other” option applies the calculation to the name you enter; it does not assess whether the chosen exercise is professionally appropriate.
DOMAFACTORY · Domonkos Papp · Updated: 3 October 2026
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