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    # Exercise Sets Reps Rep Total: Weekly Volume, Intensity, and Frequency

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    This document outlines a 6-day training split with exercises grouped into muscle groups. Day 1 focuses on lower body with exercises like squat, deadlift, and step lunges. Day 4 targets the upper body with vertical and horizontal pushes and triceps work. The weekly requirements specify a minimum of 40 reps per muscle group and a maximum of 70, with an intensity between 66-75% of 1-6RM. The priority is listed as strength hypertrophy.

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    # Exercise Sets Reps Rep Total: Weekly Volume, Intensity, and Frequency

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    13 views12 pages
    This document outlines a 6-day training split with exercises grouped into muscle groups. Day 1 focuses on lower body with exercises like squat, deadlift, and step lunges. Day 4 targets the upper body with vertical and horizontal pushes and triceps work. The weekly requirements specify a minimum of 40 reps per muscle group and a maximum of 70, with an intensity between 66-75% of 1-6RM. The priority is listed as strength hypertrophy.

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    M&S.xlsx

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    This document outlines a 6-day training split with exercises grouped into muscle groups. Day 1 focuses on lower body with exercises like squat, deadlift, and step lunges. Day 4 targets the upper body with vertical and horizontal pushes and triceps work. The weekly requirements specify a minimum of 40 reps per muscle group and a maximum of 70, with an intensity between 66-75% of 1-6RM. The priority is listed as strength hypertrophy.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    13 views12 pages

    # Exercise Sets Reps Rep Total: Weekly Volume, Intensity, and Frequency

    Uploaded by

    a
    This document outlines a 6-day training split with exercises grouped into muscle groups. Day 1 focuses on lower body with exercises like squat, deadlift, and step lunges. Day 4 targets the upper body with vertical and horizontal pushes and triceps work. The weekly requirements specify a minimum of 40 reps per muscle group and a maximum of 70, with an intensity between 66-75% of 1-6RM. The priority is listed as strength hypertrophy.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    of 12

    Day 1

    # Exercise Sets Reps Rep Total


    1 Squat 3 4 12
    2 DL 3 4 12
    3 SL 3 6 18
    4 Leg Ext 3 7 21
    5 St Calf 4 7 28
    6 `
    7
    8

    Day 4
    # Exercise Sets Reps Rep Total
    1 Ver Push 3 7 21
    2 Hor Push 3 7 21
    3 Dips 3 10 30
    4 Triceps 2 14 28
    5 Flys 3 14 42
    6
    7
    8

    Daily Volume Requirement (Reps) Muscle


    Minimum 40 Chest
    Maximum 70 Delts
    Biceps
    Weekly Intensity Requirement (%) Triceps
    Minimum 66 Upper Back
    Maximum 75 Lower Back
    Quads
    Fitness Priority Hamstrings
    Strength Calves
    Hypertrophy Glutes
    2
    Day 2
    # Exercise Sets Reps Rep Total
    1 Hor Push 5 4 20
    2 Hor Pull 4 5 20
    3 Ver Push 4 6 24
    4 Ver Pull 3 7 21
    5 Triceps 3 10 30
    6 Biceps 3 10 30
    7
    8

    Day 5
    # Exercise Sets Reps Rep Total
    1 Hor Pull 3 7 21
    2 Ver Pull 3 7 21
    3 Wt B Ext 3 10 30
    4 Biceps 2 14 28
    5 Face Pull 2 14 28
    6
    7
    8

    Weekly Volume, Intensity, and Frequency


    Volume
    Day 1 Reps Day 2 Reps Day 3 Reps Day 4 Reps Day 5 Reps Day 6 Reps
    0 20 0 93 0 0
    0 44 0 42 28 0
    0 71 0 0 70 0
    0 74 0 100 0 0
    0 41 0 0 70 0
    12 0 0 0 30 0
    63 0 81 0 0 0
    42 0 102 0 0 0
    28 0 56 0 0 0
    42 0 72 0 0 0
    Day 3
    # Exercise Sets Reps Rep Total
    1 HH 3 7 21
    2 LP 3 7 21
    3 SL 3 10 30
    4 Leg Ext 3 10 30
    5 Leg Curl 3 10 30
    6 Se Calves 4 14 56
    7
    8

    Day 6
    # Exercise Sets Reps Rep Total
    1
    2
    3
    4
    5
    6
    7
    8

    ty, and Frequency


    Intensity Frequency
    Total Reps 1-6RM (%) 6-12RM (%) Times Per Week
    113 N/A 45 2
    114 N/A 58 3
    141 N/A 66 2
    174 N/A 72 2
    111 N/A 57 2
    42 N/A 71 2
    144 N/A 83 2
    144 N/A 83 2
    84 N/A 33 2
    114 N/A 79 2
    Exercise Name Muscle 1
    Bench Chest
    Biceps Biceps
    CGBP Triceps
    Dips Chest
    DL Lower Back
    Face Pull Delts
    Flys Chest
    FS Quads
    HH Glutes
    Hor Pull Upper Back
    Hor Push Chest
    Leg Curl Hamstrings
    Leg Ext Quads
    LP Quads
    OHP Delts
    RDL Hamstrings
    Se Calves Calves
    SL Quads
    Squat Quads
    St Calf Calves
    Triceps Triceps
    Ver Pull Upper Back
    Ver Push Delts
    Wt B Ext Lower Back
    Muscle 2 Muscle 3 Muscle 4
    Triceps Delts

    Chest Delts
    Triceps
    Quads Hamstrings Glutes
    Upper Back

    Hamstrings Glutes Lower Back


    Hamstrings
    Biceps
    Triceps Delts

    Hamstrings Glutes
    Triceps
    Glutes Lower Back

    Hamstrings Glutes
    Hamstrings Glutes

    Biceps
    Triceps
    Muscle 5 Muscle 6

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