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
Results
Average Intensity
76.9%
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.
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