| 1–2 |
Adaptation |
3 |
15–20 |
|
60–65% |
Learning movement technique + preparing joints and connective tissue
|
| 3–4 |
Hypertrophy |
4 |
12–15 |
|
65–70% |
Increasing working weights, rep progression (+1-2 reps)
|
| 5–6 |
Hypertrophy+ |
4 |
10–12 |
|
70–75% |
Working closer to failure, increasing working weights |
| 7–8 |
Strength/Hypertr. |
4–5 |
8–10 |
|
75–80% |
Heavy phase. Sets to RIR 1. Focus on strength
endurance |
| 9 |
DELOAD ⚡ |
2 |
15–20 |
|
50–60% |
Deload. Reduce working weight by 40%. Supercompensation
|
| 10–11 |
Hypertr. Peak |
4–5 |
10–12 |
|
75–80% |
New strength records (+15–25% vs. weeks 5–6) |
| 12 |
Test / Peak |
3 |
6–8 |
|
85% |
Testing 1RM in safe movements and wrapping up
|