Krystyn Mackanym

X D Goal: improve anatomical adaptation and improve mobility

X SM ---Goal: Tone up, decrease Body fat% and weight.
X SM---Goal: Maintain and achieve new goals (goal not define yet)
Macro Cycle
POWER
Phase 5
Total Body
Multijoint
(explosive)


STRENGTH
MAX STRENGTH
Phase 4
Hight Load
Low volume
STRENGTH
HYPERTROPHY
Phase 3
Split routine
Isolation
STRENGTH
STRENGTH ENDURANCE
Phase 2
High Volume
Low load
STABILIZATION
Phase 1
Total Body
Proprioception
(Control unstable
surfaces)
Body Weight

1 x x x x x x x x x
2 x x x x x x x
3
4 x x x x
5
x x x x x x x x x x x
Krystyn Mackanym


Monthly/Weekly Plan
May
M T W T F S S M T W T F S S M T W T F S S M T W T F S S
x x x x
x x x x



x x x x x x x x x x x x x x x x x x x x