Table 1 Training volume
Week 1-3 | Week 4-6 | Week 7-9 | Week 10-12 |
|---|---|---|---|
No additional load | Load 1 | Load 2 | Load 3 |
Week 1: 1 × 12 rep | Week 4: 1 × 12 rep | Week 7: 1 × 12 rep | Week 10: 1 × 12 rep |
Week 2: 2 × 8 rep | Week 5: 2 × 8 rep | Week 8: 2 × 8 rep | Week 11: 2 × 8 rep |
Week 3: 2 × 12 rep | Week 6: 2 × 12 rep | Week 9: 2 × 12 rep | Week 12: ×12 rep |