Rep Guidelines

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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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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