Periodized Routine Weight Calculator

There are three forms below. You enter your current one rep max. and weights to be used for each of 16 workouts will be calculated. Your web browser must have Java enabled for this to work.

The first form is more conservative, with an increase in one rep max. of only 2% over a 16 workout period. This form would be used by hard gainers who need to add weight extremely slowly.

The second form isn't quite as conservative. It increases one rep max. by 5% over the 16 workouts. This would be the place to start for most people.

The third form is quite liberal, with a 9% increase in strength. These workouts would be used by those who are either genetically gifted, on steroids, or beginners who see gains come quickly.

Your 1 RM

Week Sets Reps Conservative Weight
(2% increase)		 Moderate Weight
(5% increase)		 Liberal Weight
(9% increase)
1
3
8
2
3
8
3
3
7
4
3
7
5
3
6
6
3
6
7
3
5
8
2
5
9
2
4
10
2
4
11
2
3
12
2
3
13
2
2
14
2
2
15
2
1
16
1
1




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