swole.lol
Mesocycle Preview

Test Meso

Testing mesocycle builder

Read only • copy to customize

By karson3 weeks
Density
3 weeks

Structured blocks with automatic progressions.

Focus
Custom

Curated specifically for this shared mesocycle.

Week 1

Peak

Weekly Volume (Sets)

Triceps14
Chest3
SunRest Day

Rest Day

MonTraining Day
Cals-
Bench
4 x 10
Chest Flys
4 x 12
Laying Bicep Curl
4 x 10
TueDay 3
Cals-
Incline Bench Press Smith
3 x 11RIR 2120s
Tricep Straightbar Pushdown
4 x 10-14RIR 390s

Slow

Tricep Straightbar Pushdown
6 x 10-14RIR 390s

Slow

WedDay 4
Cals-
Tricep Straightbar Pushdown
4 x 10-14RIR 390s

Slow

ThuDay 5
Cals-

No exercises.

FriDay 6
Cals-

No exercises.

SatRest
Cals-

No exercises.

Week 2

Accumulation
SunRest
Cals-

No exercises.

MonDay 2
Cals-

No exercises.

TueDay 3
Cals-

No exercises.

WedDay 4
Cals-

No exercises.

ThuDay 5
Cals-

No exercises.

FriDay 6
Cals-

No exercises.

SatRest
Cals-

No exercises.

Week 3

Deload

Copy of Week 1

Weekly Volume (Sets)

Triceps8
Chest6
SunRest Day

Rest Day

MonSundayyyyy
Cals-
Incline Bench Press Smith
3 x 11RIR 2120s
TueDay 3
Cals-
Incline Bench Press Smith
3 x 11RIR 2120s
Tricep Straightbar Pushdown
4 x 10-14RIR 390s

Slow

WedDay 4
Cals-
Tricep Straightbar Pushdown
4 x 10-14RIR 390s

Slow

ThuDay 5
Cals-

No exercises.

FriDay 6
Cals-

No exercises.

SatRest
Cals-

No exercises.