Rep Guidelines

Mladen Jovanović December 17, 2016

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Here is a quick and easy table you can use when programming your strength workouts, or print it out and keep it in the gym for quick adjustments on the go.

You are probably already familiar with Load-Exertion table and Reps-In-Reserve concept, but I wanted to make it more streamlined and more simple, plus I added some Prilepin volume guidelines, as well, for Heavy, Medium and Easy day.

This Excel workbook is completely customizable – you can put in your 1RM table, volume zones and so forth. Just make sure to unprotect the sheet (see the video) and edit the formulas involved.

Categories: Membership Content

Tagged: Strength Training, Theory

Mladen Jovanović

Mladen Jovanovic is a physical preparation coach from Belgrade, Serbia, grew up in Pula, Croatia (which he considers his home town). He was involved in physical preparation of professional, amateur and recreational athletes of various ages in sports such as basketball, soccer, volleyball, martial arts and tennis. Email | LinkedIn | Twitter | Facebook

Percent – Repetitions Chart

Percent-Repetition Chart I was looking to create a neat percent-repetitions table…

Mladen Jovanović August 18, 2012

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How to Use Excel to Automatically Create Reports – Part 1: vLookup

This is part one of the series where I’m going to look at the creation of basic sport reports from a data. In this first video I am going to use a body composition data set and perform a simple vlookup to extract the information for a given athlete.

John Lythe September 22, 2016

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Intensity-Effort Table for Strength Training

Continuing on my rant on three parameters of intensity in strength training I decided to update my Percent-Repetition Chart from August, 2012 that seems to be quite popular (I have seen it in couple of blogs and some recent books – I don’t mind – au contraire – I feel pride).

Mladen Jovanović September 25, 2013

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Load-Exertion Tables And Their Use For Planning – Part 2

How to Progress From Here? Although we have explored Relative Intensity (RI), Deducted Intensity (DI), Reps In Reserve (RIR), and Percent of Max Reps (%MR) approach in the previous part, I am not going to tell you which one to use. What I will do instead, is to explore further how these can be used to create progression…

Mladen Jovanović January 12, 2022

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