Mike Burgener 7 Week Periodization Table

 Mike Burgener 7 Week Periodization Table
(Originally found here, as posted by Mike Burgener)


Program Cliffs:

• Open-ended, 7 week programming that can be tailored to an individual
• This would also work well as an 8 week program, with the final week testing 1RM 
• Mike Burgener used this program table design with some of his teams in weighlifting
• The scheme is straightforward:
• The first few weeks consist of more conditioning work and less intensity
• Gradually moves toward higher intensity with much less volume
• Best used with more experienced or intermediate lifters that have an understanding of programming, how to set up a daily session, and how they respond to training for exercise selection.
• This is not a comprehensive program so it will require exercise selection by the user - per the above link, the blog author (Mike Burgener) noted in the comments to consider:
•  Monday: classic lift, classic pull, overhead lift
• Tuesday: squat based, ab work
• Wednesday: classic lift, classic pull, overhead lift
• Thursday: squat based, ab work
• Friday: rest
• Saturday: both classic lifts
• Presses listed in the sheet mean any press - push-press, bench-press, overhead, snatch press, etc.
• If there is no percentage given in the sheet then then you can choose the weight/reps

Click here to access the google doc spreadsheet for this program