Ohjelmat

Tekijä Alex · 8 viikkoa

Five-day body-part split — legs, chest, back, shoulders, arms — built from a real, logged training history, not guessed. For a return to training after time off: full volume from week one, capped by RPE rather than reduced sets. Two 4-week waves, deloads at 4 and 8. Every set is reps and RPE; you pick the load. Hip and shoulder mobility are programmed work, not a warm-up you skip. Zone 2 and Norwegian 4x4 conditioning included.

Tekijä RAUTA Coaching · 8 viikkoa

A 3-day full-body programme for anyone new to structured lifting, or early enough in their training life that RPE self-assessment is still unreliable. Built by convergence across named published strength templates and peer-reviewed dose-response research, not a personal log — every structural choice is checkable. Squat every session, one deadlift exposure a week, double progression: hit the top of the rep range at the target RPE, then add a small amount of weight next time. Zero prescribed kilograms — you pick the load. Every session already touches every major muscle group, so missing one day never zeroes a whole week.