| Status | Exercise | Plan (Sets×Reps) | Rest | Actual (Log) | Note |
|---|
| Wk. | Phase | Sets | Reps | RIR | % RM | Goal for the Period |
|---|---|---|---|---|---|---|
| 1–2 | Adaptation | 3 | 15–20 | 60–65% | Learning movement technique + preparing joints and connective tissue | |
| 3–4 | Hypertrophy | 4 | 12–15 | 65–70% | Increasing working weights, rep progression (+1-2 reps) | |
| 5–6 | Hypertrophy+ | 4 | 10–12 | 70–75% | Working closer to failure, increasing working weights | |
| 7–8 | Strength/Hypertr. | 4–5 | 8–10 | 75–80% | Heavy phase. Sets to RIR 1. Focus on strength endurance | |
| 9 | DELOAD ⚡ | 2 | 15–20 | 50–60% | Deload. Reduce working weight by 40%. Supercompensation | |
| 10–11 | Hypertr. Peak | 4–5 | 10–12 | 75–80% | New strength records (+15–25% vs. weeks 5–6) | |
| 12 | Test / Peak | 3 | 6–8 | 85% | Testing 1RM in safe movements and wrapping up |
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