Periodization Planner

Weekly Sets is computed from week 1's set count multiplied by Training Days per Week, and week 1's set count comes from a fixed rep-to-sets rule (3 sets when reps are 8+, 4 when reps are 5-7, 5 below that) that does not shift with cycle length. A longer cycle spends more weeks at each intensity stage rather than changing the starting workload, so Weeks in Cycle never moves this number. Periodization Type does, and more than Training Days per Week does: Linear's week 1 sits at 11 reps (3 sets), while Undulating's week 1 opens on a heavy day at 3 reps (5 sets), so switching the curve changes the starting set count itself before Training Days per Week even multiplies it in.

Linear intensity rises smoothly from 60% to 90% of your 1RM across the whole cycle as reps fall from about 12 to 3, so late weeks are always heavier than early ones. Undulating instead repeats a fixed heavy/moderate/light three-week pattern (85%+ for 3 reps, 72%+ for 8 reps, 60%+ for 12 reps) no matter how many weeks you plan, so intensity oscillates instead of climbing.

The engine does clamp intensity at a 95% ceiling before computing working weight, but neither curve's formula ever reaches it. Linear periodization is 60 + (week / Weeks in Cycle) x 30, which tops out at exactly 90% on the final week no matter how many weeks you plan. Undulating's heaviest day is 85 + (week mod 5), which peaks at 89%. The 95% clamp is defensive code for values outside either formula's natural range — it never actually binds for any Weeks in Cycle you can enter here.

No. Working weight is Weight = round(1RM x intensity / 100) for each week, and intensity comes only from the periodization curve and week number, never from Training Days per Week. That input only scales Weekly Sets (set count per week times days per week); it has no effect on the actual load prescribed for any lift.