|
RPE doesn't work for me.
Here's mine, tweaked a bit. It's Daily Undulating Periodization.
You have 3 categories of rep and set structures: Hypertrophy, Power and Strength.
All percentages as percentage of your max lift.
Week 1, 2, 3, 4, 5, 6
H - 5x8 @ 75%, 5x8 @ 75%, 4x8 @ 80%, 4x8 @ 80%, 3x8 @ 85%, 3x8 @ 85%
P - 5x1 @ 80%, 5x1 @ 80%, 4x1 @ 85%, 4x1 @ 85%, 3x1 @ 90%, 3x1 @ 90%
S - 3x1+ (do as many as possible) @ 85%, 3x1+ @ 87.5, 3x1+ @ 90%, 3x1 @ 90%, 3x1+ @ 92.5%, 3x1+ @ 95%
So I use this basic principle for my training, modified for my own personal volume needs. I always have a hypertrophy, strength and power day for each lift, and which body part gets one depends on the day. I don't do all hypertrophy for each body part on one day. That would be insane.
6 workouts/week
Workout A
Bench - 50 reps, as few sets as possible @ 185 (hypertrophy)
Front Squat - 5x1 @ 205 (Power)
Trap Bar Deadlift - 5x1 @ 300 (Power)
Military Press - 50 reps, few sets as possible @ 140 (hypertrophy)
Workout B
Curl - 100 reps, few sets as possible @ 45 lbs (empty bar, hypertrophy)
Front Squat - 3x3+ @ 225 (strength)
Trap Bar Deadlift - 3x3+ @ 315 (strength)
Landmine - 50 reps, few sets @ 60 (anti-rotation core work)
Workout C
Landmine Row - 50 reps, few sets @ 110
Front Squat - 5x1 @ 205 (power)
Trap Deadlift - 5x1 @ 300 (power)
Power clean - 8x3 @ 155 (explosive power and strength)
Workout D
Bench - 20 reps in 12:00 or less @ 230 (power/hypertrophy)
Front Squat - 3x3+ @ 235 (strength)
Trap Dead - 3x3+ @ 320 (strength)
Military Press - 20 reps, 12:00 or less @ 175 (power/hypertrophy)
Workout E
Curl - 100 reps, few sets @ 45
Front Squat - 5x1 @ 235 (power)
Trap Dead - 5x1 @ 330 (power)
Clean - 20 reps, 12:00 or less @ 160 (explosive power and strength)
Workout F
Bench - 5x1 @ 240 (strength)
Landmine Row - 20 reps, 12:00 or less @ 145 (hypertrophy/power)
Front Squat - 5x1 @ 245 (strength)
Trap Dead - 5x1 @ 345 (strength)
Military Press - 20 reps, 12:00 or less @ 180 (hypertrophy/power)
I don't do hypertrophy for legs because of soccer. I'd be too dead for soccer and too dead to progress on strength if I do.
|