Table 2.

Sample workloads and total volume for high- and low-intensity interventions, assuming 1RM = 100 lbs

Intervention	Sets/Repetitions/Intensity	Volume
Low Intensity
Weeks 1-2	3 sets of 15 reps at 30% 1-RM	45 reps*30 lbs = 1350 lbs* 2 wks = 2700 lbs
Weeks 3-4	3 sets of 15 reps at 35% 1-RM	45 reps*35 lbs = 1575 lbs* 2 wks = 3150 lbs
Weeks 5-6	3 sets of 15 reps at 40% 1-RM	45 reps*40 lbs = 1800 lbs*2 wks = 3600 lbs
Weeks 7-8	3 sets of 15 reps at 35% 1-RM	45 reps*35 lbs = 1575 lbs* 2 wks = 3150 lbs
Weeks 1 thru 8		Total volume = 12600 lbs
High Intensity
Weeks 1-2	3 sets of 8 reps at 75% 1-RM	24 reps*75 lbs = 1800 lbs*2wks = 3600 lbs
Weeks 3-4	3 sets of 8 reps at 80% 1-RM	24 reps*80 lbs = 1920 lbs*2wks = 3840 lbs
Weeks 5-6	3 sets of 6 reps at 85% 1-RM	18 reps*85 lbs = 1530 lbs*2wks = 3060 lbs
Weeks 7-8	3 sets of 4 reps at 90% 1-RM	12 reps*90 lbs = 1080 lbs*2 wks =2160 lbs
Weeks 1 thru 8		Total volume = 12660 lbs
		Low/High Ratio = 1.0

Total volume = total repetitions _* intensity _*resistance (assume 100 lbs).