Rep Guidelines
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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 what this table features are Prilepin volume guidelines as well for Heavy, Medium and Easy day.

Complementary Training members can download Excel workbook that 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.

Let me know if you have any questions on the forum.

Members Only! To Download the Excel Workbook, Please Join Us Today Become Member

I am a physical preparation coach from Belgrade, Serbia, grew up in Pula, Croatia (which I consider my home town). I 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. Read More »
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