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Easy-to-use spreadsheet that includes a 5-week training program customized to your training experience, weight class, and number of days you want to train.
Auto-regulated to help ensure you’re training within your Maximum Recoverable Volume (MRV) and getting the most out of your training.
Build up your weak points with options to choose your own exercises.
Built-in deload ensures you are properly managing fatigue so that you can maximize your next training cycle.
If you want more bang for your buck, check out our PL Value Pack -- which includes all three PL training templates (hypertrophy, strength, and peaking)!
Generally speaking, hypertrophy will be the time where you are furthest from a competition and are more concerned with building your base. Hypertrophy training is high volume with a relatively lower training intensity. Strength would be the next phase where you take the new muscle gained from hypertrophy training and make that stronger. That means training with heavier weights for less reps. Peaking would be the third and final phase before a competition where you take that new strength and translate that onto the platform or at your specific competition.
Yes! You sure can, and the ideal time for that would be when you are looking to add muscle. High volume training is great and you can see the best results when coupled with our muscle gain or fat loss diet templates.
Good news! You can use these high volume (hypertrophy) templates during any dieting phase (to gain weight, to lose weight, or maintain weight).
The PL training templates are designed for those that compete in powerlifting (squat, bench press, and deadlift). The weightlifting training templates are designed for those that compete in the sport of weightlifting (snatch, clean & jerk).
The current hypertrophy template is 5 weeks long (4 weeks accumulating, 1 week deload). This block can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row.
The PL templates can range from anywhere between 45-90 minutes, depending on how long you rest between sets. Each week should get progressively longer as more volume gets added to each week. The deload workouts can likely be done in 30 minutes.
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