Table 1
Training periodisation.
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| Sets | 2 | 2 | 2 | 2 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
| Repetitions | 8 | 8 | 10 | 10 | 8 | 8 | 10 | 10 | 10 | 12 | 12 | 12 |
| RPE | 5 | 7 | 6 | 7 | 6 | 7 | 6 | 7 | 7 | 6 | 7 | 7 |
Training periodisation.
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| Sets | 2 | 2 | 2 | 2 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
| Repetitions | 8 | 8 | 10 | 10 | 8 | 8 | 10 | 10 | 10 | 12 | 12 | 12 |
| RPE | 5 | 7 | 6 | 7 | 6 | 7 | 6 | 7 | 7 | 6 | 7 | 7 |
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