Workout Periodization Planner
Plan volume and intensity blocks for strength training. Enter values for instant results with step-by-step formulas.
Formula
Weight = 1RM × Intensity%
The planner uses Linear Periodization. It starts with lower intensity (lighter weight) and higher volume (more reps), and linearly progresses to higher intensity and lower volume. This manages fatigue while ensuring Progressive Overload.
Worked Examples
Example 1: Strength Block
Problem:300lb Squat. 8 Weeks. Goal: Strength.
Solution:Week 1: 70% (210lb) for 6 reps. ... Week 8: 90% (270lb) for 3 reps.
Result:Linear Progression Generated
Frequently Asked Questions
What is Periodization?
Organizing training into phases (Blocks) to focus on specific goals (Size, Strength, Power) sequentially. It prevents plateaus and injury.