Initial Survey

This survey helps us understand your current level and create an optimal training program for you. It takes approximately 10-15 minutes to complete.

Personal Information

Full Name *

Email *

Nationality

Gender

Date of Birth

Height (cm)

Weight (kg)

Health issues or limitations

Additional notes

Current 1RM *

Your current one-rep maximum (1RM) in kilograms

Squat (kg) *

Bench Press (kg) *

Deadlift (kg) *

Psyching Readiness

Can you lift your 1RM anytime?

SquatBench PressDeadlift

Performance Tests

How many reps at 75% 1RM?

Squat

Bench

Deadlift

How many reps at 85% 1RM?

Squat

Bench

Deadlift

How many reps at 92.5% 1RM?

Squat

Bench

Deadlift

Equipment

Minimum weight jump in kg (available plates)

Squat (kg)

Bench (kg)

Deadlift (kg)

External Stress

Level of external stress (1-5)

Training Frequency

How many times per week do you train each lift?

Squat (×/week)

Bench (×/week)

Deadlift (×/week)

Training Volume (last 2 months)

Average lifts ≥70% per week

Squat

Bench

Deadlift

Lifts at 95-100% per month

Squat

Bench

Deadlift

Progress Tracking

1RM improvement over last 2 months (kg)

Squat

Bench

Deadlift

1RM improvement over last year (kg)

Squat

Bench

Deadlift

Capacity

Training sessions per week lately

Maximum training sessions per week

Importance of muscle mass (besides strength)

After submission, your data will be securely stored and we will contact you soon.