Table 2.

Summary of training plans.

	Percentage 1RM group (1RMG)			RPE group (RPEG)
Week	Monday	Wednesday	Friday	Monday	Wednesday	Friday
0	x	x	1RM Testing	x	x	1RM Testing
1	2 × 8 × 65%	2 × 6 × 70%	2 × 4 × 75%	2 × 8 × 5–7 RPE	2 × 6 × 5–7 RPE	2 × 4 × 5–7 RPE
2	3 × 8 × 70%	3 × 6 × 75%	3 × 4 × 80%	3 × 8 × 6–8 RPE	3 × 6 × 6–8 RPE	3 × 4 × 6–8 RPE
3	3 × 8 × 72.5%*	3 × 6 × 77.5%*	3 × 4 × 82.5%*	3 × 8 × 6–8 RPE	3 × 6 × 6–8 RPE	3 × 4 × 6–8 RPE
4	3 × 7 × 75%	3 × 5 × 80%	3 × 3 × 85%	3 × 7 × 7–9 RPE	3 × 5 × 7–9 RPE	3 × 3 × 7–9 RPE
5	3 × 7 × 77.5%*	3 × 5 × 82.5%*	3 × 3 × 87.5%*	3 × 7 × 7–9 RPE	3 × 5 × 7–9 RPE	3 × 3 × 7–9 RPE
6	3 × 6 × 80%	3 × 4 × 85%	3 × 2 × 90%	3 × 6 × 8–10 RPE	3 × 4 × 8–10 RPE	3 × 2 × 8–10 RPE
7	3 × 6 × 82.5%*	3 × 4 × 87.5%*	3 × 2 × 92.5%*	3 × 6 × 8–10 RPE	3 × 4 × 8–10 RPE	3 × 2 × 8–10 RPE
8	2 × 4 × 80%	2 × 3 × 85%	1RM Testing	2 × 4 × 6–8 RPE	2 × 3 × 6–8 RPE	1RM Testing

1RMG uses percentages of pre-test 1RM to assign loads while RPEG uses RPE based on repetitions in reserve. Values are displayed as sets × repetitions × load.

^*If all repetitions were completed with previous week's assigned loads, load was increased as listed. If any repetitions are missed, load remained the same as prior week. 1RM, one repetition maximum; RPE, rating of perceived exertion.