The Ultimate Guide To Program Periodization

Program periodization for strength and flexibility. Microcycles, mesocycles, macrocycles, supercompensation, reps, sets, tempo, rest. Pull-ups and squats plan. Elite results without injury or plateaus. Random workouts stall. Periodization delivers predictable gains. Learn microcycles, mesocycles, macrocycles, and supercompensation. See how to cycle the five variables: exercise, reps, sets, tempo, rest. We’ll map a 4-day split, then show phased plans for squats and pull-ups. Fix imbalances, build technique, and undulate between hypertrophy and max strength for year-round progress. #periodization #strengthtraining #flexibility ***** Get your program card here: https://unitygym.com/programcard Here’s the video I mentioned that shows how we make people limitless — even with injuries and setbacks 👉 https://youtu.be/IlHxpIBsI0U 0:00 introduction 0:37 Microcycles AKA program split 0:53 4 day program split example 1:25 Mesocycle AKA 4 week program phase 1:32 Supercompensation 1:53 Macrocycles 2:09 Supercompensation explained 2:57 The 5 variables of periodization 3:30 Why random programs don't work 4:00 Common mistakes 4:13 UMS general preparation phase - the first macrocycle 4:53 Periodization for squats 5:48 Supplementary exercises for a squat workout 6:41 Periodization for pull ups 7:53 Supplementary exercises for pull ups 9:11 The importance of tracking for periodization