TrainingDeck Programming uses load percentages derived from my own experience. It works well for weightlifting (snatch and clean & jerk), powerlifting (squat, bench and deadlift), and other compound lifts. If you want different loading, try selecting "Custom Programming" from the drop-down menu above.
⚠ Enter a Goal 1-rep max and a high rep range of 3, 4 or 5
0 sessions · 0 volume · 0 intensity
Show %s
| Reps | % |
|---|---|
| 1 | 100.00% |
| 2 | 91.25% |
| 3 | 85.00% |
| 4 | 80.75% |
| 5 | 78.00% |
How this works
TrainingDeck's progression follows a protocol of increasing volume while maintaining load, then decreasing volume while increasing load. The idea is that you build a base with the volume phase that allows you to safely hit the higher intensity numbers at the end of the program. Do not skip the base-building sessions; they help you hit the high-volume and high-intensity sessions, and they contribute just as much to hitting your new PR. Trust the process.
- Pick your program, enter your Goal 1-rep max and units, then choose the high rep range N (3, 4 or 5).
- Intensity % is a % of your Goal 1-rep max. Loads round to the nearest 0.5 kg or 1 lb.
- Tick sessions off as you complete them. Your cycle and progress are saved on this device only.
Lift at your own risk. TrainingDeck isn't medical advice, and it can't tell whether a weight is safe for you. Read the health and safety notice before you start.