💪 6-Week MAV Workout Tracker
Renaissance Periodization Volume Progression + Orange Theory
Week:
Week 1 Volume Targets (MEV Start)
Chest
10 sets
Completed: sets
Back
14 sets
Completed: sets
Shoulders
8 sets
Completed: sets
Arms
6 sets
Completed: sets
Legs
12 sets
Completed: sets
📊 RP Weekly Assessment (Complete at end of week)
Soreness Recovery (1-4):
1=No soreness, 2=Healed well, 3=Just in time, 4=Still sore
Performance (1-4):
1=Exceeded targets, 2=Hit targets, 3=Struggled, 4=Couldn't match
Next Week Volume Adjustment:
• 1s on both: Add 2-3 sets per muscle
• 2s or mix: Add 1 set per muscle
• Any 3s + 3-4 soreness: Maintain volume
• 4 on performance: Deload
Monday - Push Focus
Bench Press Chest
4 sets x 6-8 reps
Overhead Press Shoulders
3 sets x 8-10 reps
Incline Dumbbell Press Chest
3 sets x 10-12 reps
Lateral Raises Shoulders
3 sets x 12-15 reps
Rear Delt Flyes Shoulders
2 sets x 15-20 reps
Close-Grip Bench Press Arms
3 sets x 8-10 reps
Tricep Dips Arms
3 sets x 10-12 reps
Tuesday - Orange Theory + Back Accessory
OT Strategy: Focus on strength blocks since upper body is pre-fatigued from Monday
Orange Theory Class
60 minutes
Calories Burned
Target: 400-600
Post-OT Accessory (15-20 min)
Face Pulls Back
3 sets x 15-20 reps
Band Pull-Aparts Back
2 sets x 20 reps
Plank
3 sets x 45-60 seconds
Wednesday - Pull Focus
Deadlifts Back
4 sets x 5-6 reps
Pull-ups/Lat Pulldowns Back
4 sets x 8-10 reps
Barbell Rows Back
4 sets x 8-10 reps
Cable Rows Back
3 sets x 10-12 reps
Shrugs Back
3 sets x 12-15 reps
Barbell Curls Arms
3 sets x 10-12 reps
Hammer Curls Arms
3 sets x 10-12 reps
Thursday - Legs & Core
Squats Legs
4 sets x 6-8 reps
Romanian Deadlifts Legs
4 sets x 8-10 reps
Bulgarian Split Squats Legs
3 sets x 10-12 each leg
Leg Curls Legs
3 sets x 12-15 reps
Calf Raises Legs
4 sets x 15-20 reps
Russian Twists
3 sets x 20 reps
Leg Raises
3 sets x 12-15 reps
Friday - Orange Theory + Upper Finisher
OT Strategy: Emphasize cardio blocks since legs are fatigued. Perfect metabolic finisher!
Orange Theory Class
60 minutes
Calories Burned
Target: 450-650
Post-OT Upper Circuit (15-20 min)
Push-ups Chest
3 sets x 10-15 reps
Band Rows Back
3 sets x 15 reps
Pike Push-ups Shoulders
2 sets x 8-10 reps
Bicep Curls Arms
2 sets x 12-15 reps
Saturday - Lower Body Accessory
Walking Lunges Legs
3 sets x 12 each leg
Goblet Squats Legs
3 sets x 15-20 reps
Single-Leg RDL Legs
3 sets x 10 each leg
Wall Sit
3 sets x 45-60 seconds
Calf Raises Legs
3 sets x 20 reps
Sunday - Active Recovery
Light Walk
20-30 minutes
Stretching/Yoga
15-20 minutes
Meal Prep
1-2 hours
Week 2 Volume Targets (MEV Progression)
Chest
12 sets
Completed: sets
Back
16 sets
Completed: sets
Shoulders
10 sets
Completed: sets
Arms
8 sets
Completed: sets
Legs
14 sets
Completed: sets
📊 RP Weekly Assessment (Complete at end of week)
Soreness Recovery (1-4):
1=No soreness, 2=Healed well, 3=Just in time, 4=Still sore
Performance (1-4):
1=Exceeded targets, 2=Hit targets, 3=Struggled, 4=Couldn't match
Week 3 Volume Adjustment: Same exercises as Week 1, but add sets based on your assessment scores.
Week 2: Same exercises as Week 1, but increased volume targets
Add 1-2 sets to key exercises based on Week 1 assessment scores. Focus on progressive overload.
Week 3 Volume Targets (Volume Increase)
Chest
14 sets
Completed: sets
Back
18 sets
Completed: sets
Shoulders
12 sets
Completed: sets
Arms
10 sets
Completed: sets
Legs
16 sets
Completed: sets
Week 3: Add the extra exercises listed in the plan
Additional exercises from the main plan + volume increases based on Week 2 assessment.
Week 4 Volume Targets (Continued Increase)
Chest
16 sets
Completed: sets
Back
20 sets
Completed: sets
Shoulders
14 sets
Completed: sets
Arms
12 sets
Completed: sets
Legs
18 sets
Completed: sets
Week 4: Peak Volume Preparation
Continue with Week 3 exercises plus additional volume. Monitor recovery closely.
Week 5 Volume Targets (Peak MAV)
Chest
18 sets
Completed: sets
Back
22 sets
Completed: sets
Shoulders
16 sets
Completed: sets
Arms
14 sets
Completed: sets
Legs
20 sets
Completed: sets
Week 5: Maximum Adaptive Volume
Peak week - add drop sets and supersets. Watch for overreaching signs!
Week 6 Volume Targets (Deload)
Chest
6 sets
Completed: sets
Back
8 sets
Completed: sets
Shoulders
6 sets
Completed: sets
Arms
4 sets
Completed: sets
Legs
8 sets
Completed: sets
Week 6: Deload & Recovery
Drop to maintenance volume. Focus on form, mobility, and recovery. Keep Orange Theory light.