Training Periodization Planner Tool

Plan your training periodization cycles (build, peak, deload) based on goal, experience, and time frame for peak performance and injury prevention.

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Structures long-term training.

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We ask for primary goal, experience level, time frame, cycle type, recovery weeks, training focus, and lifestyle factors because these plan cycles (e.g., linear for beginners). These inputs prevent stagnation. Limitation: the tool provides general plans and may not suit specific recovery; adjust based on progress.

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Muscle Gain Program: 12-Week Linear Periodization

Brought to you by TheToolCollective.com

Overview

This 12-week muscle gain program is designed for intermediate lifters focusing on hypertrophy with low stress. It utilizes a linear periodization structure, with a focus on progressive overload, volume, and intensity adjustments. Deloads will be incorporated every 6 weeks to ensure recovery and prevent burnout.

Cycle Structure

1. Weeks 1-6: Accumulation Phase

• Focus: Volume Increase
• Reps and Sets: 4-5 sets of 8-12 reps
• Intensity: 65-75% of 1RM
• Goal: Build muscle endurance and size.

2. Weeks 7-12: Intensification Phase

• Focus: Intensity Increase
• Reps and Sets: 3-4 sets of 6-10 reps
• Intensity: 75-85% of 1RM
• Goal: Increase strength while maintaining muscle mass.

Weekly Structure

Sample Weekly Workout Plan

• Monday: Upper Body
  • Bench Press
  • Bent Over Row
  • Overhead Dumbbell Press
  • Pull-Ups
  • Bicep Curls
  • Tricep Dips
• Wednesday: Lower Body
  • Squats
  • Romanian Deadlifts
  • Lunges
  • Leg Press
  • Calf Raises
• Friday: Full Body
  • Deadlifts
  • Push-Ups
  • Seated Rows
  • Lateral Raises
  • Plank Variations

Volume/Intensity Progressions

Weeks 1-6:

• Week 1: 4 sets of 12 reps
• Week 2: 4 sets of 11 reps
• Week 3: 5 sets of 10 reps
• Week 4: 5 sets of 9 reps
• Week 5: 4 sets of 8 reps
• Week 6: Deload week (reduce volume by 50%, maintain intensity)

Weeks 7-12:

• Week 7: 3 sets of 10 reps
• Week 8: 4 sets of 8 reps
• Week 9: 4 sets of 7 reps
• Week 10: 3 sets of 6 reps
• Week 11: 4 sets of 6 reps
• Week 12: Deload week (reduce volume by 50%, maintain intensity)

Deloads

Benefits of Deloading:

• Recovery: Allows muscles and joints to recover from accumulated fatigue.
• Performance Maintenance: Prevents performance drop-off due to overtraining.
• Mental Refresh: Helps maintain motivation and mental focus.

Summary

This program is structured to promote muscle gain through a combination of volume and intensity adjustments over 12 weeks. With strategically placed deload weeks, you can ensure optimal recovery while minimizing stress. Follow this plan consistently, and you will see significant improvements in muscle size and strength.

Brought to you by TheToolCollective.com

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Made with The Tool Collective's signature model. We combine an AI engine which process the user's input choices and runs it through our specifically designed logic and reasoning parameters for that tool to curate a precise and organized output. An enthusiast knowledgeable in the tool category designs the tools inputs and input choices, writes custom logic parameters, and defines the output format and requirements. The AI engine powers the system and creates a lightning fast, highly intelligent decision tool, which is always up-to-date with current pricing and publicly available information on whatever the tool is designed for. Combines all of the internets resources into one.

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