Training goal
Build muscle as an intermediate
You know the basics, and progress is slower now. Enough hard sets, small steps and planned rest keep it going.
The numbers
12–16 sets a week, 1–2 RIR, double progression
- Hard sets per muscle a week
- 12–16
- Frequency
- Each muscle twice a week
- Reps per set
- 6–12 on compounds, 10–20 on isolations
- Effort
- 1–2 reps in reserve
- Rest
- 2–3 min compounds, 90 s isolations
- Deload
- Every 6–8 weeks
How to apply it
- Pick a plan that trains each muscle twice a week, such as Upper / Lower.
- Choose one or two tier S or A exercises for each muscle and keep them for 8 to 12 weeks.
- Take most sets to 1–2 reps in reserve. Take the last set of each isolation exercise to failure.
- Log every set and use double progression.
- Deload when your performance drops, or every 6 to 8 weeks.
Common mistakes
- Changing exercises every week
- Adding sets before you use the ones you have
- Taking heavy compounds to failure every set
Put it into practice.
Pick a plan that fits and log every set in Carga.
On iPhone. Android later.