Work out mesocycle plan instantly with clear inputs, formula shown and shareable results.
A mesocycle ramps intensity across loading weeks then finishes with a deload. Going 70% to 90% over a four-week block means three loading weeks with roughly 6.7 percentage points added each, then a final week near 58%. The step size shrinks as blocks lengthen, which is why longer mesocycles feel more gradual.
Weekly step
step = (peak intensity - start intensity) / (weeks - 1)
Deload week
about 65% of peak intensity
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Three to six weeks for most lifters. Shorter blocks suit advanced athletes who accumulate fatigue quickly.
Usually not - as intensity climbs, volume should fall to keep total stress manageable. Rising both at once is a fast route to overreaching.