A 12-week strength program with reverse periodization. You set your target record (week 6) and weights are calculated backwards. Block 1 (5×5) with a deload in week 3, Block 2 (3×3) peaking at the record. Cycle 2 repeats the wave with +2.5 kg. Accessories use double progression 3×8–12. 4 days/week: shoulders/triceps, back/calves, chest/biceps, legs.
By nivel7 (musclecoop)
5 stages are available if you miss the prescribed sets. Each stage adjusts the sets and reps so you can keep progressing.
Program weeks (relative)
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | 0 | ||
| 2 | 0 | ||
| 3 | 0 | ||
| 4 | 0 | ||
| 5 | 0 |
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | 5 | ||
| 2 | 5 | ||
| 3 | 5 |
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | 5 | ||
| 2 | 5 | ||
| 3 | 5 |
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | 5 | ||
| 2 | 5 | ||
| 3 | 5 |
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | 5 | ||
| 2 | 5 | ||
| 3 | 5 |
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