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Table 3 Progression schedule

From: Protocol for Work place adjusted Intelligent physical exercise reducing Musculoskeletal pain in Shoulder and neck (VIMS): a cluster randomized controlled trial

Week Sets and intensities
1 15 × 20 RM
2 15 × 15 RM
3 15 × 15 RM
4 21 × 15 RM
5 21 × 12 RM
6 21 × 12 RM
7 21 × 12 RM
8 24 × 12 RM
9 21 × 10 RM
10 21 × 10 RM
11 24 × 10 RM
12 24 × 10 RM
13 6 × 8 RM, 6 × 12 RM, 6 × 15 RM
14 9 × 8 RM, 6 × 12 RM, 6 × 15 RM
15 9 × 8 RM, 6 × 12 RM, 6 × 15 RM
16 21 × 8 RM
17 9 × 8 RM, 9 × 12 RM, 6 × 15 RM
18 9 × 8 RM, 9 × 12 RM, 6 × 15 RM
19 9 × 8 RM, 9 × 12 RM, 6 × 15 RM
20 24 × 8 RM
  1. Total number of sets per week and intensities used during the 20 week intervention period. All four training groups had the same weekly training volume. RM: repetitions maximum. For instance 15 × 20 RM should be read "15 sets with loadings of 20 repetitions maximum".