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Periodization - Organization of Training in Bodybuilding

Periodization is a way to organize training over time, considering the workouts’ intensity (strength) and extensity (duration). It involves dividing training into distinct phases based on the training goals, including microcycles, mesocycles, and macrocycles.

A microcycle typically spans a week, a mesocycle covers 4-6 weeks, and a macrocycle encompasses a period ranging from 6 months up to 4 years, equivalent to an Olympic cycle.

Periodization based on intensity and duration includes linear periodization and undulating periodization.

Linear periodization involves:

  • 4 weeks of training at 70% intensity (repetition range around 10)
  • 4 weeks of training at 70%-80% intensity (repetition range around 6-10)
  • 4 weeks of training at 80%-90% intensity (repetition range around 3-6)

Undulating periodization can be weekly, with intensity increasing by 10% over three weeks, decreasing by 5% over the next three weeks, and then increasing again over the following three weeks. There’s also daily undulating periodization where intensity increases over three consecutive workouts and decreases on the fourth.

  1. Training 70% intensity (work series of 10 repetitions)
  2. Training 80% intensity (work series of 8 repetitions)
  3. Training 85% intensity (work series of 6 repetitions)
  4. Training 60% intensity (work series of 12 repetitions)

Now, let’s break down how to use daily undulating periodization in the following workout program effectively:

You will perform the training on the following weekly schedule:

 

Day

Muscle group

Monday

A – Chest, shoulders, triceps

Tuesday

B – Back, biceps

Wednesday

Rest

Thursday

C – Legs, hamstrings, calves, abs

Friday

Rest

Saturday

A – Chest, shoulders, triceps

Sunday

B – Back, biceps

-A- training

Muscle group

Exercise

Sets

Training

Reps

Rest

Tempo

Chest

Incline bench

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

 

Flat bench

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

 

Decline bench

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

Shoulders

Front press

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

 

Bend-over lateral raises

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

Triceps

Skull crushers

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

 

Cable v – bar push-down

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

-B- training

Muscle group

Exercise

Sets

Training

Reps

Rest

Tempo

Back

Deadlift

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

 

Seated cable row

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

 

Front lat pull-down

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

Biceps

Barbell curl

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

 

Scott curl

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

-C- training

Muscle group

Exercise

Sets

Training

Reps

Rest

Tempo

Legs

Squat

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

 

Leg press

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

 

Hack squat

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

Hamstrings

Leg curl

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

Calves

Seated calf raise

4

1.

12,10,10,10

60

2-0-2

   

2.

12,10,8,8

90

2-0-2

   

3.

12,10,8,6

90

2-0-2

   

4.

12,12,12,12

45

2-0-2

Abs

Leg rotation on the pull-up bar

4

 

max

45

2-0-2

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