Table 2.

Training volumes and intensities for G% (% 1RM) and GPE (Rating Perceived Exertion).

Meso	Micro	Week	SET × REP	%1RM for G%	RPE for GPE
1	1	1–2	2 × 15	45	13 ± 1
	2	3–4	2 × 15	50	14 ± 1
2	3	5–6	2 × 12	55	15 ± 1
	4	7–8	2 × 12	60	16 ± 1
3	5	9–10	3 × 8	65	17 ± 1
	6	11–12	3 × 8	70	18 ± 1

Note: Meso = meso cycle; Micro = micro cycle; SET x REP = sets and repetitions; %1RM = one repetition maximum percentage; RPE = perceived exertion.