Varies the rep schemes and intensities to stimulate muscle growth and strength through different stimuli.
Implementation:
- Power Day: Focus on explosive lifts with lighter weights. Include plyometrics or speed squats.
- Hypertrophy Day: Incorporate higher volume with moderate intensity. Focus on time under tension and slow negatives.
- Intensity Day: Prioritize heavy weights and low reps. Aim to hit near-maximal lifts for sets of 5.
This approach varies the rep schemes and intensities throughout the week, aiming to work different strength qualities within the same week.
Weekly Schedule:
- Day 1: Power
- Squat, Bench, Deadlift: 6 sets of 3 reps at 70-75% 1RM
- Day 2: Hypertrophy
- Squat, Bench, Deadlift: 4 sets of 8-10 reps at 65-70% 1RM
- Day 3: Intensity
- Squat, Bench, Deadlift: 5 sets of 5 reps at 80-85% 1RM
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