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  1. #1
    Registered User Mo0nMan's Avatar
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    Smile Microcycle periodization?

    I am a 15 years old intermidiate weight lifter, I have been lifting for about one year now and I have some questions about my workout program.

    It's a 6 day push/pull/legs program that I've made myself, and I have been using it for about one month.

    But I have some questions

    1. I have been lifting in a moderate rep range (6-8 reps) for one week and a low rep range
    (3-4reps) for the following week and then I repeat.
    Is this any good for getting bigger and stronger? I think it's called microcycle periodization.

    2. I feel like there isn't so much arm training, could I for example switch the last leg workout for an arm workout?


    This is the moderate rep range program, the low rep range program is the same excep from the reps.


    Monday Push 1
    Tuesday Pull 1
    Wednesday Legs 1
    Thursday Push 2
    Friday Pull 2
    Saturday Legs 2
    Sunday Off

    Push 1
    1. Barbell bench press 4x 6-8
    2. Cable crossover 3x 6-8
    3. Military press 3x 6-8
    4. Dumbbell lateral raise 2x 8-10
    5. Dips 2x 6-8


    Push 2
    1. Barbell bench press 4x 6-8
    2. Incline dumb. press 3x 6-8
    3. Military press 3x 6-8
    4. Tricep pushdown 3x 8-10
    5. Dumb. Rear lateral raise 3x 8-10

    Pull 1
    1. Deadlift 4x 6-8
    2. Barbell row 3x 6-8
    3. Chin up 3x 6-8
    4. One arm dumbbell row 3x 6-8
    5. Preacher curl narrow 3x 8-10

    Pull 2
    1. Deadlift 4x 6-8
    2. Barbell row 3x 6-8
    3. Chin up 3x 6-8
    4. Cable row 3x 6-8 9
    5. Preacher curl wide 3x 8-10

    Legs 1
    1. Barbell squat 4x 6-8
    2. Hamstring curl 3x 8-10
    3. Seated calf raise 3x 8-10
    4. Split squat 3x 8-10

    Legs 2
    1. Leg press 4x 6-8
    2. Hamstring curl 3x 8-10
    3. Calf raise 3x 8-10
    4. Split squat 3x 8-10
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  2. #2
    Registered User WakingOp's Avatar
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    What are your lifts? I doubt your intermediate after 1 year, at 15. Especially if you've been winging it.

    Yes, it's a decent method of periodization.

    No don't replace leg day with another upper body day
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  3. #3
    Registered User DCSpartan's Avatar
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    you really think sets of 4 one week and sets of 6 the next week are that much different?
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  4. #4
    Registered User WakingOp's Avatar
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    4 vs 8. Or ideally the same weight for 4 then 6. Then increase it
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  5. #5
    Registered User Mo0nMan's Avatar
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    Originally Posted by DCSpartan View Post
    you really think sets of 4 one week and sets of 6 the next week are that much different?
    What do you mean?
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