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Table RPE/RIR
RPE
RIR
Keterangan
10
0
Latihan sampai kegagalan (gagal total).
9
1
1 repetisi lagi sebelum gagal.
8
2
2 repetisi lagi sebelum gagal.
7
3
3 repetisi lagi sebelum gagal.
6
4
Latihan ringan, bisa melakukan banyak repetisi lagi.
Workout Lists
Session 1
Week 1
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Session 2
Session 3
Session 4
Week 2
Session 5
Session 6
Session 7
Week 3
Session 8
Session 9
Session 10
Week 4
Session 11
Session 12
Session 13
Week 5
Session 14
Session 15
Session 16
Week 6
Session 17
Session 18
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