| Date of Session | Assigned Exercise Type | ||
| Session Frequency | Session Duration |
| Warm Up | |||||||
|---|---|---|---|---|---|---|---|
| Exercises | Volume |
Tempo i
🎯 Hypertrophy: 3-1-1-0, 4-1-1-0
⚡ Explosive: 2-0-X-0, 1-0-X-0
⏸️ Pause Heavy: 3-3-1-0, 2-2-1-1
🔄 Continuous: 2-0-2-0
🔥 Eccentric: 5-0-1-0, 6-1-1-0
|
Duration (Rest in sec) i
⏱️ Power/Strength: 180–300s+
💪 Hypertrophy: 60–120s
🏃 Endurance: 30–60s
|
Intensity i
🟢 Low
40-60% 1RM (RPE 3-4) Zone 1-2 (50-70% MHR) 🟡 Moderate 60-80% 1RM (RPE 5-7) Zone 3 (70-80% MHR) 🔴 High 80-100% 1RM (RPE 8-10) Zone 4-5 (85-100% MHR) |
Equipment Required | Total Time (Auto) |
|
| Sets | Reps | ||||||
| Warm Up Total: | - | ||||||
| Conditioning | |||||||
|---|---|---|---|---|---|---|---|
| Exercises | Volume |
Tempo i
🎯 Hypertrophy: 3-1-1-0, 4-1-1-0
⚡ Explosive: 2-0-X-0, 1-0-X-0
⏸️ Pause Heavy: 3-3-1-0, 2-2-1-1
🔄 Continuous: 2-0-2-0
🔥 Eccentric: 5-0-1-0, 6-1-1-0
|
Duration (Auto) |
Intensity i
🟢 Low: RPE 3-4 (Recovery)
🟡 Moderate: RPE 5-7 (60-75%)
🔴 High: RPE 8-10 (80-100%)
|
Rest Period (sec) i
⏱️ Power/Strength: 180–300s+
💪 Hypertrophy: 60–120s
🏃 Endurance: 30–60s
|
Equipment Required | |
| Sets | Reps | ||||||
| Conditioning Total: | - | ||||||
| Cool Down | |||||||
|---|---|---|---|---|---|---|---|
| Exercises | Volume |
Tempo i
🎯 Hypertrophy: 3-1-1-0, 4-1-1-0
⚡ Explosive: 2-0-X-0, 1-0-X-0
⏸️ Pause Heavy: 3-3-1-0, 2-2-1-1
🔄 Continuous: 2-0-2-0
🔥 Eccentric: 5-0-1-0, 6-1-1-0
|
Duration (Rest in sec) i
⏱️ Power/Strength: 180–300s+
💪 Hypertrophy: 60–120s
🏃 Endurance: 30–60s
|
Intensity i
🟢 Low: RPE 3-4 (Recovery)
🟡 Moderate: RPE 5-7 (60-75%)
🔴 High: RPE 8-10 (80-100%)
|
Equipment Required | Total Time (Auto) |
|
| Sets | Reps | ||||||
| Cool Down Total: | - | ||||||