Here is a sample program during an Intensification Phase of training. The client's goal is hypertrophy, so the broader periodization scheme utilizes a phase of Accumulation, where the primary method is volume (sets x reps x exercises), alternated equally with a phase of Intensification, where the primary stressor is intensity (high % of 1RM). Each program is repeated 6 times.
DAY ONE
A1. Incline barbell press, 5/4/3/5/4/3 on a 40X0 tempo, rest 120 seconds
A2. Single-arm cable row, 5/4/3/5/4/3 on a 40X0 tempo, rest 120 seconds
B1. Incline dumbbell press, 4 x 8-10 on a 3010 tempo, rest 75 seconds
B2. Single-arm pulldowns, 4 x 8-10 on a 3010 tempo, rest 75 seconds
NOTES
The A1 & A2 exercises are to be performed as a pair, so too is the B1 & B2.
The methodology of the A exercises is wave loading: perform 3 sets using a rep scheme of 5/4/3, increasing the weight each set. Then perform 3 more sets but using more weight than the 1st time through.
The 4-digit tempo indicates a 4 second lowering speed, no pause, lift as fast as possible, no pause at the top.
I will post this athlete's Accumulation Phase after this program has been repeated 6 times.
Tony,
Avalon
