ROM Rep Charts

Range of Motion programs based on the individual, and as such we do not prescribe set weights for training. Conversely, we prescribe reps, and the weight for each rep scheme is based on set percentages.

The following chart is based off Prilepin's Chart which in turn is based off early Russian research into training for Olympic Lifters. We have extrapolated this chart to provide guidlines for a higher range of reps.

For sessions where each set has a different number of reps, use the biggest set to determin weight. For AMRAPs, base off 30% of your max.

Rep Range 1 2 3 4 5 6-10 11-15 16-20 21-25 25+
% of Max 95 90 85 80 75 60 50 45 40 30