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) |
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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) |