Periodization design and progressive overload strategy engine for training programs. When 'program-architect' and 'template-builder' agents design programs and create progress tracking templates, they must utilize this skill's periodization models, volume/intensity calculation methods, and deload strategies. Use for 'periodization design', 'progressive overload', 'volume calculation', etc. Note: exercise form explanations and nutrition strategies are outside the scope of this skill.
Meso/microcycle design, volume/intensity management, and deload strategies for training programs.
Best for: Beginners, hypertrophy goals
12-week block structure:
Week 1-3: Adaptation — 3×12 @60-65% 1RM
Week 4-6: Accumulation — 4×10 @70-75% 1RM
Week 7-9: Intensification — 4×6-8 @75-82% 1RM
Week 10-11: Peak — 5×3-5 @85-90% 1RM
Week 12: Deload — 2×10 @50-60% 1RM
Progression rules:
- Weekly volume increase: max 10%
- Weekly intensity increase: 2-5% (beginner) / 1-2.5% (intermediate)
Best for: Intermediate+, multiple goals
Daily Undulating Periodization (DUP):
Mon: Hypertrophy — 4×10 @70%
Wed: Strength — 5×5 @82%
Fri: Power — 3×3 @88%
Weekly undulation:
Week 1: High volume (4×10-12)
Week 2: Moderate (4×6-8)
Week 3: High intensity (5×3-5)
Week 4: Deload (2×8)
Best for: Advanced athletes, competition prep
Accumulation block (3-4 weeks):
- High volume, moderate intensity
- Hypertrophy + work capacity development
- 4×8-12 @65-75%
Transmutation block (3-4 weeks):
- Moderate volume, high intensity
- Strength development
- 4×4-6 @80-87%
Realization block (1-2 weeks):
- Low volume, maximal intensity
- Peak performance expression
- 3×1-3 @90-100%
| Training Level | Maintenance Volume | Minimum Effective | Maximum Adaptive | Maximum Recoverable |
|---|---|---|---|---|
| Beginner | 4 sets | 6 sets | 12 sets | 16 sets |
| Intermediate | 6 sets | 8 sets | 16 sets | 22 sets |
| Advanced | 8 sets | 10 sets | 20 sets | 28 sets |
| RPE | Description | Reps in Reserve | Estimated %1RM |
|---|---|---|---|
| 10 | Maximum effort | 0 | 100% |
| 9.5 | Barely completed | 0.5 | 97% |
| 9 | 1 more possible | 1 | 95% |
| 8.5 | 1-2 more possible | 1-2 | 92% |
| 8 | 2 more possible | 2 | 90% |
| 7.5 | 2-3 more possible | 2-3 | 87% |
| 7 | 3 more possible | 3 | 85% |
| 6 | 4 more possible | 4 | 80% |
1RM = Weight × (1 + Reps/30)
Example: 80kg × 8 reps = 80 × (1 + 8/30) = 80 × 1.267 = 101.3kg