Program design glossary

Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.

Cluster sets break a set into mini-bouts with short intra-set rests to keep bar speed and load high — useful for strength and power.

Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.

A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.

Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.

A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.

GVT is a high-volume hypertrophy scheme classically built around 10×10 on big lifts with short rests — very fatiguing.

Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.

A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.

A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.

A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.

Myo-reps is an intensification method: an activation set near failure, then mini-sets with short rests to accumulate effective reps.

Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.

Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.

Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.

Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.

The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.

RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.

RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.

A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.

A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.

Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.

Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.

Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.

Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.

Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.

Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.

The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.