One rep max calculator: ... For your upper body, find the heaviest weight you can bench, deadlift or squat 4-to-6 times and plug it into this equation: (4-to-6RM x 1.1307) + 0.6998.

Increase the resistance by 10 to 20 pounds for an upper body exercise (e.g., bench press) or 15 to 30 pounds for a lower body exercise (e.g., deadlift, squat) and perform 3 to 5 reps.

Pull-ups max; Military press max (do at least 25% of your body weight, so a 200-pound guy would do 50 pounds (or 2 x 25 dumbbells) ... Squats max in one minute; Wall sits one minute; ...