| exercise | num reps no weight top 20% | 1 rep max x body weight top 20% | num reps no weight top 5% | 1 rep max at x body weight top 5% | how to modify for no equipment | | -------------- | -------------------------- | ------------------------------- | ------------------------- | --------------------------------- | --------------------------------- | | squat | 20 | 1.5 | 30 | 2 | bodyweight squats, jump squats | | deadlift | 15 | 1.75 | 25 | 2.5 | single-leg deadlifts | | pull-up | 10 | 1.5 | 15 | 1.8 | inverted rows, towel pull-ups | | bench press | 2 | 1.2 | 25 | 1.5 | push-ups, elevated push-ups | | overhead press | 12 | .9 | 20 | 1.2 | handstand push-ups, pike push-ups |