About This Tool
Plan macrocycles, mesocycles, and microcycles for strength, hypertrophy, or endurance training.
Plan macrocycles, mesocycles, and microcycles for strength, hypertrophy, or endurance training.
Program
16-Week Strength Program
Weekly Volume
48 sets
Total Sessions
64
| Phase | Weeks | Focus | Sets x Reps | Intensity |
|---|---|---|---|---|
| Hypertrophy | Weeks 1-4 | Muscle building & work capacity | 3-4 x 8-12 | 65-75% 1RM |
| Strength | Weeks 5-8 | Neural adaptation & load | 4-5 x 3-6 | 80-90% 1RM |
| Peaking | Weeks 9-12 | Maximal strength expression | 3-4 x 1-3 | 90-100% 1RM |
| Deload | Weeks 13-16 | Recovery & supercompensation | 2-3 x 5-8 | 50-60% 1RM |
Plan macrocycles, mesocycles, and microcycles for strength, hypertrophy, or endurance training.