7 Week Weight Lifting Routine

This workout is from Drew Schwamburger. Apparently this dates back to his high school days and might have come from the Ohio State Buckeyes training program. This workout is based on a one rep max and is primarily focused on major exercises.

To clarify, we have only used this workout for Bench Press and Squats. I assume that you could apply it to any body part but we have not done this to date. You also need to establish your one rep max. This is simply the most weight you can lift once. A word of warning, don’t rush into the gym and try to throw 315 on the rack and go at it. Try one or two reps at lower weights gradually increasing the weight until you can’t lift anymore, but you successfully lifted a previous weight one time. The successful lift is now your one rep max.

Just enter your one rep max into the box below and click the button. It will calculate a seven week program based on this data. Have fun and be safe.


7 thoughts on “7 Week Weight Lifting Routine

  • October 5, 2011 at 6:43 pm
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    This is the weightlifting program in highschool and I would super duper love it if you never ever ever ever ever ever ever ever take this off of here I use it all the time and have been looking for this for such a long time.

  • October 5, 2011 at 6:52 pm
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    I just read the top part we used this to find out our max in all lifts for anything on a barbell.

  • May 23, 2014 at 5:25 pm
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    Saved as a favorite, I love your website!

    My blog post muscle building eating plan, Jenifer,

  • November 14, 2014 at 6:11 am
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    I too used to use this workout religiously and it is the best workout I have ever saw major gains on. I love it and have this page bookmarked forever. Please don’t ever remove it. Thanks to the creator!!

  • October 23, 2018 at 1:49 pm
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    Where did the program go, there is nothing here.

  • September 6, 2021 at 5:22 pm
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    I am curious to understand what web site process you’re applying?

  • May 12, 2022 at 9:43 pm
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    This blog was… how do you say it? Relevant!! Finally I have found something which helped me. Appreciate it!

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