Rep Guidelines

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.

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