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RAMP UP
RAMP UP
RAMP UP
RAMP UP
WORKING SETS
# OF SETS
SET 1
SET 2 / HALF REP
SET 3 / SINGLE REP
--
% OF LOAD
50% OF WORKING LOAD
75% OF WORKING LOAD
110% WORKING LOAD
PRESCRIBED SET, REPS & LOAD
DAY
SPLITS
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
CARDIO TYPE
TIME
3 LISS SESSON
2 INTERVAL SESSION
@ 30 MIN
@ 15 MIN
Sets
3
5
4
3
4
4
3
Reps
6
8
12
15
15
15
30
Rest
30
60
60
30
30
30
45
Ramp Up Sets
2
3
2
1
1
1
1
Sets
3
5
4
3
3
3
3
Reps
6
5
6
12
15
12
12
Rest
30
60
60
60
60
45
45
Ramp Up Sets
2
3
2
2
2
1
1
Sets
3
5
5
4
4
4
3
3
Reps
8
8
6
15
30 sec.
20
25
25
Rest
45
60
60
0
30
45
45
Ramp Up Sets
2
3
3
1
1
1
1
1
Sets
3
4
4
4
4
3
3
2
2
Reps
6
10
8
12
10
15
15
AMAP
AMAP
Rest
30
60
60
30
30
30
30
30
30
Ramp Up Sets
2
3
3
2
2
2
2
1
1
Sets
3
6
4
3
4
4
3
Reps
8
5
8
12
10
10
30
Rest
30
60
60
30
30
30
45
Ramp Up Sets
2
3
2
1
1
1
1
Sets
3
5
4
3
3
3
3
Reps
6
6
10
10
20
15
15
Rest
30
60
60
60
60
45
45
Ramp Up Sets
2
3
3
3
2
1
1
Sets
3
5
5
4
4
4
4
Reps
8
12
8
20
40 sec.
15
25
Rest
45
60
60
0
30
45
Ramp Up Sets
2
3
3
1
1
1
1
25
45
Sets
3
4
4
4
4
3
3
2
3
Reps
6
12
10
15
12
20
20
AMAP
AMAP
Rest
30
60
60
30
30
30
30
30
30
Ramp Up Sets
2
3
3
2
2
2
2
1
1
Sets
Reps
Rest
Ramp Up Sets
30
4
4
3
3
3
3
6
8
10
8
10
10
60
60
30
30
30
45
3
2
1
1
1
0
Sets
3
4
4
3
3
2
2
Reps
5
5
6
8
6
8
8
Rest
30
60
60
60
60
45
45
Ramp Up Sets
2
2
2
2
2
1
1
Sets
3
4
4
4
4
2
Reps
6
12
6
10
15
25
Rest
45
60
60
0
45
45
Ramp Up Sets
2
3
3
2
1
1
25
45
Sets
3
3
3
3
3
3
2
Reps
8
10
8
12
8
20
8
Rest
30
60
60
45
45
30
-
Ramp Up Sets
2
2
2
2
1
2
1
Sets
Reps
Rest
Ramp Up Sets
10
30
5
4
3
4
4
3
6
8
10
20
20
30
60
60
45
30
30
45
3
2
1
1
1
1
Sets
3
5
4
3
3
3
3
Reps
8
8
10
15
12
10
10
Rest
30
60
60
60
60
45
45
Ramp Up Sets
2
3
3
2
2
1
1
Sets
4
6
6
4
4
4
4
Reps
8
8
6
15
30 sec
10
25
Rest
45
60
60
0
60
0
45
Ramp Up Sets
2
3
3
2
1
3
1
25
45
Sets
3
4
4
4
4
3
3
3
3
Reps
5
8
6
10
8
10
10
MAX
MAX
Rest
30
60
60
30
30
30
30
30
30
Ramp Up Sets
2
3
3
2
2
2
2
1 @ 10 sec
1 @ 10 sec