Tracks weekly soreness levels to provide feedback on whether volume should be reduced or maintained for the following session.
The 12-week schedule is split into two distinct phases. Phase one (Weeks 1–6) focuses on foundational volume, followed by a deload in Week 7. Phase two (Weeks 8–12) introduces variations in exercise order and higher repetition ranges to push through plateaus. JPS-Arm-Specialisation-12-Week-Template.rar
Features drop-down menus for exercise selection, making it adaptable to the equipment available in your gym. Tracks weekly soreness levels to provide feedback on
Includes advanced methods like "Myo Reps" and activation sets to increase metabolic stress and fiber recruitment in later phases. Template Contents & Customization Phase two (Weeks 8–12) introduces variations in exercise
Includes a built-in nutrition log with automated calorie and macronutrient guidelines (recommending 1.6–2.2g of protein per kg of body weight).
The program is available for purchase directly from JPS Health & Fitness, often included in their Ultimate Template Pack for those looking to specialize in multiple body parts. 12 Week Arm Specialisation Program - JPS Health & Fitness
The Excel template automatically calculates volume load, estimated one-rep max, and "hypertrophic reps" (effective reps for muscle growth) based on user input.