Table 2 Planned progression of program
Week | Sets | Total reps per sets | Set structure Reps (rest in seconds) | Loading (SD RIR) |
|---|---|---|---|---|
1 | 1–2 | 12 | 4 (15) 4 (15) 4 | ~ 3 |
2 | 1–2 | 12 | 4 (15) 4 (15) 4 | ~ 2 |
3 | 3 | 12 | 4 (15) 4 (15) 4 | ~ 2 |
4 | 3 | 10 | 4 (15) 3 (15) 3 | ~ 2 |
5 | 3 | 10 | 4 (15) 3 (15) 3 | ~ 4a |
6 | 3 | 10 | 4 (15) 3 (15) 3 | ~ 2 |
7 | 3 | 8 | 4 (15) 4 | ~ 2 |
8 | 3 | 8 | 4 (15) 4 | ~ 2–3 |