Quick Stats & Guides | RPE Scale, Training Glossary & Transformation Resources

12-Week Programme Structure

Weeks 1-4

Foundation Phase

Build baseline strength, learn proper form, establish habits

Weeks 5-8

Progression Phase

Increase intensity, progressive overload, build muscle

Weeks 9-12

Transformation Phase

Peak performance, conditioning, final transformation

RPE 10 Maximum Effort

RPE 8-9 Hard (1-2 reps left)

RPE 7 Moderate-Hard

RPE 5-6 Moderate

Target RPE 7 for Strength

Rest Days 1-2 per week

3-4 workout days per week with rest days in between

45-60 minutes per workout session

Increase weight or reps by 5-10% each week

1-2 minutes between sets, 2 minutes for compound movements