Phase PN — Potenziamento Neurale: 52 sessions of progressive neural potentiation (60–95% TM). Load ramping and strength sets to carry technique over to heavier weights. 13 weeks, 4 days/week. Inspired by Amerigo Brunetti's methodology.
By Gravity Room
Program weeks (relative)
Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 1. 40.0% TM. Descanso: 6 min entre series de fundamentales.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 7.5 | 5 | ||
| 2 | 7.5 | 5 |
Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 2. 45.0% TM. Descanso: 6 min entre series de fundamentales.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 10 | 4 | ||
| 2 | 10 | 4 |
Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 3. 50.0% TM. Descanso: 6 min entre series de fundamentales.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 10 | 3 | ||
| 2 | 10 | 3 |
Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 4. 55.0% TM. Descanso: 6 min entre series de fundamentales.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 10 | 2 | ||
| 2 | 10 | 2 |
Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 5. 60.0% TM. Descanso: 6 min entre series de fundamentales.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 12.5 | 1 |
Backoff. Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). 45.0% TM.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 10 | 5 | ||
| 2 | 10 | 5 | ||
| 3 | 10 | 5 |
Wave loading banca. 55% TM. Blocco 1.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 10 | 3 | ||
| 2 | 10 | 3 | ||
| 3 | 10 | 3 | ||
| 4 | 10 | 3 | ||
| 5 | 10 | 3 | ||
| 6 | 10 | 3 |
55% TM. Descanso 1 min.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 10 | 4 | ||
| 2 | 10 | 4 | ||
| 3 | 10 | 4 | ||
| 4 | 10 | 4 |
It is the Potenziamento Neurale (neural potentiation) phase of Amerigo Brunetti's 365 hypertrophy program: 52 sessions of progressive neural potentiation working between 60-95% of your training max with load ramping and strength sets.
The PN phase runs 13 weeks at 4 days per week, totaling 52 training sessions.
It is a hypertrophy block built on progressive neural potentiation, with load ramping and strength sets that work between 60-95% of your training max across 52 sessions.
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