Prilepins Table - Individual Number of Lifts Spreadsheet

% <70 70-79 80-89 90+
Prilepin's Table Reps Per Set Total Range Optimal 3-6 18-30 24 3-6 12-24 18 2-4 10-20 15 1-2 4-10 7
<2 2-3 3-4 >4
INOL (Weekly) Easy/Doable - Deload/Prepeaking Tough - Loading Phases Brutal - Overeaching/Shock Microcycles WTF
Date Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21 Week 22 Week 23 Week 24 Week 25 Week 26 Week 27 Week 28 Week 29 Week 30
% 50 55 60 65 70 73 77 80 70 73 76 79 82 70 75 79 83 87 70 80 84 88 92 70
Intensity Low Low Low Low Mod Mod Mod Mod Mod Mod Mod Mod Mod Mod Mod Mod Mod High Mod Mod Mod High High Mod
70
Mod
Aim Hypertrophy/Work Capacity Hypertrophy/Work Capacity Hypertrophy/Work Capacity Hypertrophy/Work Capacity Hypertrophy/Work Capacity Hypertrophy/Work Capacity Hypertrophy/Work Capacity Hypertrophy/Work Capacity Deload Loading Loading Loading Loading Deload Loading Loading Loading Loading Deload Overreaching Overreaching Overreaching Overreaching Deload Peaking Peaking Peaking Peaking Peaking Deload
INOL (Weekly) <2 <2 <2 <2 <2 <2 <2 <2 <2 2-3 2-3 2-3 2-3 <2 2-3 2-3 2-3 2-3 <2 3-4 3-4 3-4 3-4 <2
Volume (kg) 16080 17640 19320 20880 22560 23520 24720 25680 11280 22985
<2
INOL (Weekly) oable - Deload/Prepeaking Loading Phases Overeaching/Shock Microcycles
<0.4 0.4-1 1-2 >2
INOL (Daily) Too few reps - not enough stimulus? Fresh - Doable & optimal if not accumulating fatigue Tough - Good for loading phases Brutal
Week 1 Aim: Hypertrophy/Work Capacity Session 1 Exericse HB Squat Bench Leg Press DB Split Squat Standing Abs Session 2 Exericse Deadlift DB Row Lat Pulldown GHR Session 3 Exericse HB Squat Bench DB Bench Dips DB Curls Session 4 Exericse Deadlift Pull Ups Seated Row GHR Sets Reps 5 6 3 6 5 20 4 12 3 10 Sets Reps 3 6 4 12 4 12 3 10 Sets Reps 3 6 5 6 4 12 4 20 4 12 Sets Reps 5 6 50 4 12 3 10 Weight 105 85 DB % 50% 50% Volume 3150 1530 INOL 0.6 0.36
1RMs HB Squat Bench Deadlift 210 170 290
Weight 145 DB
% 50%
Volume 2610
INOL 0.36
INOL Target Squat Bench Deadlift Total
<2 Volume 0.96 5040 0.96 4080 0.96 6960 16080
Weight 105 85 DB BW DB Weight 145 BW
% 50% 50%
Volume 1890 2550
INOL 0.36 0.6
% 50%
Volume 4350
INOL 0.6
INOL (Weekly) <2 2-3 3-4 >4 Easy/Doable - Deload/Prepeaking Tough - Loading Phases Brutal - Overeaching/Shock Microcycles WTF INOL (Daily) Too few reps - not enough stimulus? Fresh - Doable & optimal if not accumulating fatigue Tough - Good for loading phases Brutal
<0.4 0.4-1 1-2 >2
Week 2 Aim: Hypertrophy/Work Capacity Session 1 Exericse HB Squat Bench Leg Press DB Split Squat Standing Abs Session 2 Exericse Deadlift DB Row Lat Pulldown GHR Session 3 Exericse HB Squat Bench DB Bench Dips DB Curls Session 4 Exericse Deadlift Pull Ups Seated Row GHR Sets Reps 5 6 3 6 5 20 4 12 3 10 Sets Reps 3 6 4 12 4 12 3 10 Sets Reps 3 6 5 6 4 12 4 20 4 12 Sets Reps 5 6 50 4 12 3 10 Weight 115 92.5 DB % 55% 55% Volume 3450 1665 INOL 0.67 0.40
Weight 160 DB
% 55%
Volume 2880
INOL 0.40
<2 Volume 1.07 5520 1.07 4440 1.07 7680 17640
Weight 115 92.5 DB BW DB Weight 160 BW
% 55% 55%
Volume 2070 2775
INOL 0.40 0.67
% 55%
Volume 4800
INOL 0.67
<0.4 0.4-1 1-2 >2
Week 3 Aim: Hypertrophy/Work Capacity Session 1 Exericse HB Squat Bench Leg Press DB Split Squat Standing Abs Session 2 Exericse Deadlift DB Row Lat Pulldown GHR Session 3 Exericse HB Squat Bench DB Bench Dips DB Curls Session 4 Exericse Deadlift Pull Ups Seated Row GHR Sets Reps 5 6 3 6 5 20 4 12 3 10 Sets Reps 3 6 4 12 4 12 3 10 Sets Reps 3 6 5 6 4 12 4 20 4 12 Sets Reps 5 6 50 4 12 3 10 Weight 125 102.5 DB % 60% 60% Volume 3750 1845 INOL 0.75 0.45
Weight 175 DB
% 60%
Volume 3150
INOL 0.45
<2 Volume 1.20 6000 1.20 4920 1.20 8400 19320
Weight 125 102.5 DB BW DB Weight 175 BW
% 60% 60%
Volume 2250 3075
INOL 0.45 0.75
% 60%
Volume 5250
INOL 0.75
<0.4 0.4-1 1-2 >2
Week 4 Aim: Hypertrophy/Work Capacity Session 1 Exericse HB Squat Bench Leg Press DB Split Squat Standing Abs Session 2 Exericse Deadlift DB Row Lat Pulldown GHR Session 3 Exericse HB Squat Bench DB Bench Dips DB Curls Session 4 Exericse Deadlift Pull Ups Seated Row GHR Sets Reps 5 6 3 6 5 20 4 12 3 10 Sets Reps 3 6 4 12 4 12 3 10 Sets Reps 3 6 5 6 4 12 4 20 4 12 Sets Reps 5 6 50 4 12 3 10 Weight 137.5 110 DB % 65% 65% Volume 4125 1980 INOL 0.86 0.51
Weight 187.5 DB
% 65%
Volume 3375
INOL 0.51
<2 Volume 1.37 6600 1.37 5280 1.37 9000 20880
Weight 137.5 110 DB BW DB Weight 187.5 BW
% 65% 65%
Volume 2475 3300
INOL 0.51 0.86
% 65%
Volume 5625
INOL 0.86
<0.4 0.4-1 1-2 >2
Weight 202.5 DB
% 70%
Volume 3645
INOL 0.60
<2 Volume 1.60 7080 1.60 5760 1.60 9720 22560
% 70% 70%
Volume 2655 3600
INOL 0.60 1.00
% 70%
Volume 6075
INOL 1.00
<0.4 0.4-1 1-2 >2
Weight 212.5 DB
% 73%
Volume 3825
INOL 0.67
<2 Volume 1.78 7320 1.78 6000 1.78 10200 23520
% 73% 73%
Volume 2745 3750
INOL 0.67 1.11
% 73%
Volume 6375
INOL 1.11
<0.4 0.4-1 1-2 >2
Weight 222.5 DB
% 77%
Volume 4005
INOL 0.78
<2 Volume 2.09 7800 2.09 6240 2.09 10680 24720
% 77% 77%
Volume 2925 3900
INOL 0.78 1.30
% 77%
Volume 6675
INOL 1.30
<0.4 0.4-1 1-2 >2
Weight 232.5 DB
% 80%
Volume 4185
INOL 0.90
<2 Volume 2.40 8040 2.40 6480 2.40 11160 25680
% 80% 80%
Volume 3015 4050
INOL 0.90 1.50
% 80%
Volume 6975
INOL 1.50
<0.4 0.4-1 1-2 >2
Week 9 Aim: Deload Session 1 Exericse HB Squat Bench Leg Press DB Split Squat Standing Abs Session 2 Exericse Deadlift DB Row Lat Pulldown GHR Session 3 Exericse HB Squat Bench DB Bench Dips DB Curls Session 4 Exericse Deadlift Pull Ups Seated Row GHR Sets Reps 3 6 1 6 3 20 2 12 3 10 Sets Reps 1 6 2 12 2 12 3 10 Sets Reps 1 6 3 6 2 12 2 20 2 12 Sets Reps 3 6 50 2 12 3 10 Weight 147.5 120 DB % 70% 70% Volume 2655 720 INOL 0.60 0.20
Weight 202.5 DB
% 70%
Volume 1215
INOL 0.20
<2 Volume 0.80 3540 0.80 2880 0.80 4860 11280
% 70% 70%
Volume 885 2160
INOL 0.20 0.60
% 70%
Volume 3645
INOL 0.60
<0.4 0.4-1 1-2 >2
Week 10 Aim: Loading Session 1 Exericse HB Squat Bench HB Squat GHR Ab Work Session 2 Exericse Deadlift Pull Ups Seated Row Shrugs Session 3 Exericse Bench HB Squat Bench Dips Skullcrushers Session 4 Exericse Deadlift Shrugs GHR Sets Reps 3 6 4 4 3 4 3 10 3 10 Weight 157.5 120 167.5 % 75% 70% 80% Volume 2835 1920 2010 INOL 0.72 0.53 0.60
Sets Reps 4 4 30 3 8 3 15
Weight 202.5 BW+
% 70%
Volume 3240
INOL 0.53
<2 1.85 1.85 1.85
Sets Reps 3 6 4 4 3 4 3 8 4 12
Weight 127.5 147.5 135 BW+
% 75% 70% 80%
Volume 2295 2360 1620
INOL 0.72 0.53 0.60
Sets Reps 3 6 3 4 3 15 3 10
Weight 217.5 232.5
% 75% 80%
Volume 3915 2790
INOL 0.72 0.60
INOL (Weekly) <2 2-3 3-4 >4 Easy/Doable - Deload/Prepeaking Tough - Loading Phases Brutal - Overeaching/Shock Microcycles WTF
Volume 7205 5835 9945 22985
<0.4 0.4-1 1-2 >2
Week 11 Aim: Loading Session 1 Exericse HB Squat Bench HB Squat GHR Ab Work Session 2 Exericse Deadlift Pull Ups Seated Row Shrugs Session 3 Exericse Bench HB Squat Bench Dips Skullcrushers Session 4 Exericse Deadlift Shrugs GHR Sets Reps 3 6 4 4 3 4 3 10 3 10 Weight 162.5 125 172.5 % 77% 73% 82% Volume 2925 2000 2070 INOL 0.78 0.59 0.67
Sets Reps 4 4 30 3 8 3 15
Weight 212.5 BW+
% 73%
Volume 3400
INOL 0.59
<2 2.04 2.04 2.04
Sets Reps 3 6 4 4 3 4 3 8 4 12
Weight 130 152.5 140 BW+
% 77% 73% 82%
Volume 2340 2440 1680
INOL 0.78 0.59 0.67
Sets Reps 3 6 3 4 3 15 3 10
Weight 222.5 237.5
% 77% 82%
Volume 4005 2850
INOL 0.78 0.67
Volume 7435 6020 10255 23710
<0.4 0.4-1 1-2 >2
Week 12 Aim: Loading Session 1 Exericse HB Squat Bench HB Squat GHR Ab Work Session 2 Exericse Deadlift Pull Ups Seated Row Shrugs Session 3 Exericse Bench HB Squat Bench Dips Skullcrushers Session 4 Exericse Deadlift Shrugs GHR Sets Reps 4 5 4 4 4 3 3 10 3 10 Weight 165 127.5 177.5 % 79% 75% 85% Volume 3300 2040 2130 INOL 0.95 0.64 0.80
Sets Reps 4 4 30 3 8 3 15
Weight 217.5 BW+
% 75%
Volume 3480
INOL 0.64
<2 2.39 2.39 2.39
Sets Reps 4 5 4 4 4 3 3 8 4 12
Weight 135 157.5 145 BW+
% 79% 75% 85%
Volume 2700 2520 1740
INOL 0.95 0.64 0.80
Sets Reps 4 5 4 3 3 15 3 10
Weight 230 247.5
% 79% 85%
Volume 4600 2970
INOL 0.95 0.80
Volume 7950 6480 11050 25480
<0.4 0.4-1 1-2 >2
Week 13 Aim: Loading Session 1 Exericse HB Squat Bench HB Squat GHR Ab Work Session 2 Exericse Deadlift Pull Ups Seated Row Shrugs Session 3 Exericse Bench HB Squat Bench Dips Skullcrushers Session 4 Exericse Deadlift Shrugs GHR Sets Reps 5 4 4 4 5 2 3 10 3 10 Weight 172.5 130 185 % 82% 77% 88% Volume 3450 2080 1850 INOL 1.11 0.70 0.83
Sets Reps 4 4 30 3 8 3 15
Weight 222.5 BW+
% 77%
Volume 3560
INOL 0.70
<2 2.64 2.64 2.64
Sets Reps 4 5 4 4 5 2 3 8 4 12
Weight 140 162.5 150 BW+
% 82% 77% 88%
Volume 2800 2600 1500
INOL 1.11 0.70 0.83
Sets Reps 4 5 5 2 3 15 3 10
Weight 237.5 255
% 82% 88%
Volume 4750 2550
INOL 1.11 0.83
Volume 7900 6380 10860 25140
<0.4 0.4-1 1-2 >2
Week 14 Aim: Deload Session 1 Exericse HB Squat Bench GHR Ab Work Sets Reps 3 6 1 6 3 10 3 10 Weight 172.5 130 % 82% 77% Volume 3105 780 INOL 1.00 0.26
Session 2 Exericse Deadlift Pull Ups Seated Row Shrugs Session 3 Exericse Bench HB Squat Bench Dips Skullcrushers Session 4 Exericse Deadlift Shrugs GHR
Sets Reps 4 4 30 3 8 3 15
Weight 222.5 BW+
% 77%
Volume 3560
INOL 0.70
<2 1.70 1.09 2.64
Sets Reps 5 4 4 5 2 3 8 4 12
Weight 140 162.5 150 BW+
% 82% 77% 88%
Volume 0 2600 1500
INOL 0.00 0.70 0.83
Sets Reps 4 5 5 2 3 15 3 10
Weight 237.5 255
% 82% 88%
Volume 4750 2550
INOL 1.11 0.83
Volume 5705 2280 10860 18845
<0.4 0.4-1 1-2 >2

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Prilepins Table - Individual Number of Lifts Spreadsheet

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% <70 70-79 80-89 90+

<2 2-3 3-4 >4

INOL (Weekly) oable - Deload/Prepeaking Loading Phases Overeaching/Shock Microcycles

<0.4 0.4-1 1-2 >2

1RMs HB Squat Bench Deadlift 210 170 290

INOL Target Squat Bench Deadlift Total

<2 Volume 0.96 5040 0.96 4080 0.96 6960 16080

Weight 105 85 DB BW DB Weight 145 BW

Volume 1890 2550

INOL 0.36 0.6

<0.4 0.4-1 1-2 >2

1RMs HB Squat Bench Deadlift 210 170 290

INOL Target Squat Bench Deadlift Total

<2 Volume 1.07 5520 1.07 4440 1.07 7680 17640

Weight 115 92.5 DB BW DB Weight 160 BW

Volume 2070 2775

INOL 0.40 0.67

<0.4 0.4-1 1-2 >2

1RMs HB Squat Bench Deadlift 210 170 290

INOL Target Squat Bench Deadlift Total

<2 Volume 1.20 6000 1.20 4920 1.20 8400 19320

Weight 125 102.5 DB BW DB Weight 175 BW

Volume 2250 3075

INOL 0.45 0.75

<0.4 0.4-1 1-2 >2

1RMs HB Squat Bench Deadlift 210 170 290

INOL Target Squat Bench Deadlift Total

<2 Volume 1.37 6600 1.37 5280 1.37 9000 20880

Weight 137.5 110 DB BW DB Weight 187.5 BW

Volume 2475 3300

INOL 0.51 0.86

<0.4 0.4-1 1-2 >2

1RMs HB Squat Bench Deadlift 210 170 290

INOL Target Squat Bench Deadlift Total

<2 Volume 1.60 7080 1.60 5760 1.60 9720 22560

Weight 147.5 120 DB BW DB Weight 202.5 BW

Volume 2655 3600

INOL 0.60 1.00

<0.4 0.4-1 1-2 >2

1RMs HB Squat Bench Deadlift 210 170 290

INOL Target Squat Bench Deadlift Total

<2 Volume 1.78 7320 1.78 6000 1.78 10200 23520

Weight 152.5 125 DB BW DB Weight 212.5 BW

Volume 2745 3750

INOL 0.67 1.11

<0.4 0.4-1 1-2 >2

1RMs HB Squat Bench Deadlift 210 170 290

INOL Target Squat Bench Deadlift Total

<2 Volume 2.09 7800 2.09 6240 2.09 10680 24720

Weight 162.5 130 DB BW DB Weight 222.5 BW

Volume 2925 3900

INOL 0.78 1.30

<0.4 0.4-1 1-2 >2

1RMs HB Squat Bench Deadlift 210 170 290

INOL Target Squat Bench Deadlift Total

<2 Volume 2.40 8040 2.40 6480 2.40 11160 25680

Weight 167.5 135 DB BW DB Weight 232.5 BW

Volume 3015 4050

INOL 0.90 1.50

<0.4 0.4-1 1-2 >2

1RMs HB Squat Bench Deadlift 210 170 290

INOL Target Squat Bench Deadlift Total

<2 Volume 0.80 3540 0.80 2880 0.80 4860 11280

Weight 147.5 120 DB BW DB Weight 202.5 BW