Periodization Planner

Plan volume and intensity progression across a training cycle using linear or undulating periodization. See weekly weight, set, and rep targets based on your 1RM.

Inputs

Training Days / Week

One-Rep Max (1RM)

Weeks in Cycle

Periodization Type

Tab to move between fields

Results

Average Intensity

76.9%

Average Weekly Volume4,069 lb

Weekly Sets (per day x days)12 sets

Peak Intensity90%

Peak Working Weight203 lb

Weeks Planned8

How to Use This Calculator

Set your Training Days per Week and current One-Rep Max (1RM).
Enter the number of Weeks in the cycle and choose Periodization Type (Linear or Undulating).
Review Average Intensity, Average Weekly Volume, and Peak Working Weight.
Scroll through the week-by-week table to see planned intensity and volume for each session.
Adjust the 1RM and cycle length to model different mesocycle lengths.

How the result changes with Weeks in Cycle

Weeks in Cycle	Average Intensity
4.3	77.5%
7.55	75.9%
11	76.4%
15	76%

What each input means

Training Days / Week: Number of days per week you train the target lift. 3-5 is typical for most programs.
One-Rep Max (1RM): Your current or estimated one-rep maximum for the primary lift in this cycle.
Weeks in Cycle: Total length of the training block. Typical mesocycles run 4-8 weeks.
Periodization Type: Linear ramps intensity up over weeks. Undulating varies intensity within each week.

How this is calculated

Worked example, using the default values

Identify Input Parameters
4 parameters
Training Days / Week = 4, One-Rep Max (1RM) = 225, Weeks in Cycle = 8, Periodization Type = 0 = 4 input(s) provided
Calculate Average Intensity
Average Intensity
76.9 = 76.9
Calculate Average Weekly Volume
4069 = 4069
Calculate Weekly Sets
Weekly Sets
12 = 12

Engine last updated August 5, 2026. Checked against 2 independently-derived tests — how we verify calculators.

The questions that sit next to this one — chosen by subject, including calculators filed under a different category.

Strength Training

Progressive Overload Calculator

Plan a 12-week weight and rep progression for compound lifts. See how gradually adding reps then weight drives volume increases over time.

Strength Training

Training Volume Calculator

Get recommended weekly sets per muscle group based on your experience level, goals, and training frequency. Uses volume landmarks (MV, MEV, MAV, MRV).

Martial Arts & Combat Sports