Weeks | Load (%1RM) | Rep*Sets | Rest (minutes) |
---|---|---|---|
1 | 60 | 10*3 | 2 |
2 | 60 | 12*3 | 2 |
3 | 70 | 8*3 | 2 |
4 | 70 | 10*3 | 2 |
5 (1st session) | 1RM Assessment | ||
5 (2nd and 3rd sessions) | 75 | 8*3 | 2 |
6 | 75 | 8*4 | 2 |
7 | 65 | 10*4 | 2 |
8 | 65 | 12*4 | 2 |
9 (1st session) | 1RM Assessment | ||
9 (2nd and 3rd sessions) | 75 | 8*4 | 2 |
10 | 75 | 10*4 | 2 |
11 | 80 | 5*4 | 3 |
12 | 80 | 6 *4 | 3 |