Skip to main content

Table 1 Periodized resistance training programme for structured (STRUC) participants

From: Programming and supervision of resistance training leads to positive effects on strength and body composition: results from two randomised trials of community fitness programmes

Mesocycle 1 Week 1–3
1 × 8–10 reps
(70% 1RM)
Week 3–5
2 × 15 reps
(40% 1RM)
Weeks 6–8
3 × 12 reps
(50% 1RM)
Week 9–12
4 × 12 reps
(50% 1RM)
Mesocycle 2 Week 13–16
4 × 10 reps
(60% 1RM)
Week 17–24
3 × 15 reps
(40% 1RM)
Mesocycle 3 Week 25–27
4 × 10 reps
(60% 1RM)
Week 28–36
3 × 12 reps
(50% 1RM)
Mesocycle 4 Week 37–39
3 × 6 reps
(80% 1RM)
Week 40–48
4 × 10 reps
(60% 1RM)