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Spreadsheet For Prilepin's Mesocycle

This document provides instructions for a Prlepin's chart-based mesocycle training program. It involves cycling the volume and intensity of lifts over 3-week periods. The program generates training weights based on a projected 1 rep max entered by the user. Every 3 weeks, weight is added to the 1RM for max effort training weeks. The program allows for individualization, gradual progression, and flexibility to scale back or push harder on different training days.

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Giuliano Isoardi
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271 views4 pages

Spreadsheet For Prilepin's Mesocycle

This document provides instructions for a Prlepin's chart-based mesocycle training program. It involves cycling the volume and intensity of lifts over 3-week periods. The program generates training weights based on a projected 1 rep max entered by the user. Every 3 weeks, weight is added to the 1RM for max effort training weeks. The program allows for individualization, gradual progression, and flexibility to scale back or push harder on different training days.

Uploaded by

Giuliano Isoardi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
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This is a Prlepin's Chart Based Mesocycle. Instructions: Enter a projected max into the pRM box.

For volume, enter amount o


three weeks. You'll generate training weights for each calendar week of the cycle. Set up training weeks to cycle volume and i
EFFORT WORK, upon completion of every week that is a multiple of 3 recalculate your weights with a new pRM (add the weig
pRM, don't change the volume yet, then use the next three weeks of the max effort work as your weights and ignore all the ot
to accurately set up percentage cycling with increasing weight) as the program automatically adds weight to pRM on volume o
every 10-week cycle, the automatic increasing of pRM will be accurate no matter how you set up.
General Guidelines for Volume Work:
Week 1 Week 2 Week 3
3-5s 5r 75% 3-5s 5r 78.5% 3-4s 5r 82%

General Guidelines for Max Effort Work:


Week 1 Week 2 Week 3 +weight to pRM Week 4 Week 5 Week 6 +weight
3-4s 3r 86% 3-4s 3r 88% 2-3s 3r 90% 3-4s 2r 88% 3-4s 2r 90% 2-3s 2r 93%

Principles of the program: Rarely or never missing a rep, built-in de-loading,


individualized intensity cycling, building confidence, gradual acclimation to
increasing workload, ability to scale back on bad days and push harder on
good ones, setting up a personalized training cycle.

Sample Cycle
Calendar Week Week 1 Week 2 Week 3 Week 4 Week 5
Bench Volume Week 2 Week 3 Week 1 Week 2 Week 3
Squat Volume Week 1 Week 2 Week 3 Week 1 Week 2
Deadlift Volume Week 3 Week 1 Week 2 Week 3 Week 1
Bench Max Effort Week 7 Week 8 Week 9 Week 1 Week 2
Squat Max Effort Week 2 Week 3 Week 4 Week 5 Week 6
Deadlift Max Effort Week 5 Week 6 Week 7 Week 8 Week 9
You may also choose to deload the volume or max effort work of
a lift mid-cycle if you feel it works best for you.

Enter Squat pRM in A32 Enter what you want to add to max every three weeks in C32
410 10
Enter Bench Press pRM in A34 Enter what you want to add to max every three weeks in C34
285 10
Enter Deadlift pRM in A36 Enter what you want to add to max every three weeks in C36
500 10

Squat Volume Bench Volume


Calendar Week Cycle Week Sets Reps Weight Sets
Week 1 Week 1 3-5 5 307.5 3-5
Week 2 Week 2 3-5 5 321.85 3-5
Week 3 Week 3 3-4 5 336.2 3-4
Week 4 Week 1 3-5 5 315 3-5
Week 5 Week 2 3-5 5 329.7 3-5
Week 6 Week 3 3-4 5 344.4 3-4
Week 7 Week 1 3-5 5 322.5 3-5
Week 8 Week 2 3-5 5 337.55 3-5
Week 9 Week 3 3-4 5 352.6 3-4
Week 10 Week 1 Deload Deload

Enter Squat pRM in A52 (Remember to adjust every 3 weeks)

Enter Bench Press pRM in A54 (Remember to adjust every 3 weeks)

Enter Deadlift pRM in A56 (Remember to adjust every 3 weeks)


500

Squat Max Effort Bench Max Effort


Calendar Week Cycle Week Sets Reps Weight Sets
Week 1 You choose 3-4 3 0 3-4
Week 2 You choose 3-4 3 0 3-4
Week 3 You choose 2-3 3 0 2-3
Week 4 You choose 3-4 2 0 3-4
Week 5 You choose 3-4 2 0 3-4
Week 6 You choose 2-3 2 0 2-3
Week 7 You choose 6-8 1 0 6-8
Week 8 You choose 4-6 1 0 4-6
Week 9 You choose 3-4 1 0 3-4
Week 10 You choose Deload Deload

Suggestions and Notes: This program allows you tremendous variation depending on how you like to train.
You can do whatever assistance you find most effective. You can combine two elements in one day and train
3x/week, you can do one element a day and train 6x/week, you can select something in between. On good
days you can push harder, on bad days you can scale back. You can have constantly, concurrently varying
volume and intensity on all three lifts, and you can deload whenever you need to or find most convenient. If
you need to deload twice during this cycle just stretch it out to be an 11-week cycle and put the extra deload
week wherever you need. You can deload each lift individually or you can deload everything all at once. I hope
you find this useful.
r volume, enter amount of weight you want to add to your pRM every
eeks to cycle volume and intensity on all lifts. IMPORTANT: FOR MAX
a new pRM (add the weight you put into the "add to max" box to your
eights and ignore all the other increases-this is the only way I have found
weight to pRM on volume on weeks 4 and 7. For volume, adjust after

Week 7 Week 8 Week 9 Week 10


6-8s 1r 90% 4-6s 1r 93% 3-4s 1r 95% Deload

Week 6 Week 7 Week 8 Week 9 Week 10


Week 1 Week 2 Week 3 Week 1 Deload
Week 3 Week 1 Week 2 Week 3 Deload
Week 2 Week 3 Week 1 Week 2 Deload
Week 3 Week 4 Week 5 Week 6 Deload
Week 7 Week 8 Week 9 Week 1 Deload
Week 1 Week 2 Week 3 Week 4 Deload

Deadlift
Volume
Reps Weight Sets Reps Weight
5 213.75 3-5 5 375
5 223.725 3-5 5 392.5
5 233.7 3-4 5 410
5 221.25 3-5 5 382.5
5 231.575 3-5 5 400.35
5 241.9 3-4 5 418.2
5 228.75 3-5 5 390
5 239.425 3-5 5 408.2
5 250.1 3-4 5 426.4
Deload

Deadlift
Max Effort
Reps Weight Sets Reps Weight
3 0 3-4 3 430
3 0 3-4 3 440
3 0 2-3 3 450
2 0 3-4 2 440
2 0 3-4 2 450
2 0 2-3 2 465
1 0 6-8 1 450
1 0 4-6 1 465
1 0 3-4 1 475
Deload

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