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Table 2 Training prescription week by week

From: Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study

  Week 1 Week 2 Week 3 Week 4 Week 5
Working time (s) 40 s 35 s 30 s 25 s 20 s
Rest between exercises (s) 120 s 105 s 90 s 75 s 60 s
Rest between sets (s) 120 s 105 s 90 s 75 s 60 s
Number of sets 3 4 4 5 5
BS workload 60% 1RM based on RPE based on RPE based on RPE based on RPE
SU workload free based on RPE based on RPE based on RPE based on RPE
LJL workload free based on RPE based on RPE based on RPE based on RPE
  1. BS back squat, SU barbell step up, LJL loaded jumping lunge, 1RM one-repetition maximum, RPE rating of perceived exertion, s seconds