Phase 1: Hypertrophy
Duration: at least 4 weeks
Volume: 3x10-12 with 30 to 90 seconds rest
Intensity: 50-75% max
Phase 2: Strength
Duration: at least 4 weeks
Volume: 3-5x4-8 with 1.5 to 2 minutes rest
Intensity: 80-90% max
Phase 3: Power
Duration: 3-4 weeks
Volume: 3-5x2-5 with 2-3 minutes rest
Intensity: 75-95% max
Rest for a week and then repeat the cycle to continue making strength gains.
I want to use this guide for perioidization and apply it to my current training routine “Coolcicadas PPL”
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]
My thought is that I will replace the rep/set number(3x5, 3x8-10, 3x12-15) with the following
Phase 1: 3x10-12, 3x10-12, 3x12-15
Phase 2: 4x5-6, 3x8-10, 3x10-12
Phase 3: 5x2-5, 4x6-8, 3x8-10
Also how will I progress how much weight should I add each workout/phase and should every re be a % of my 1rm ie: Phase on work at 60% of 1rm ect and should I change the workout excersises depending on the phase
Any input is greatly appreciated