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Embark on a transformative journey to elevate your strength and fitness with our groundbreaking video, the first in an exclusive series designed to meticulously guide you through the intricacies of resistance training across varying repetition ranges. This essential resource zeroes in on the 12 to 15 loading zone, unraveling the secrets to optimizing exercise selection, sequencing, intensity, and volume to harness maximum gains.


Discover the principles of linear periodization, a strategic approach that evolves your training from lighter to heavier loads, enhancing your strength endurance, muscle mass, and overall conditioning. This video provides a comprehensive blueprint for those aiming to boost their general strength fitness, diverging from the paths tread by competitive strength athletes to focus on accessible, impactful routines.


Learn to master the art of exercise variety, incorporating both bilateral and unilateral movements alongside exercises that span the three essential planes of movement—sagittal, frontal, and transverse. This not only prevents muscle imbalances but ensures a holistic strengthening of your body, preparing it for every challenge.


Within the 12 to 15 repetition range, this video illuminates the pathway to achieving significant strength endurance, an increase in lean muscle tissue, and slight strength gains, all while maintaining or even enhancing your capacity for physical work. Emphasizing the importance of pushing to the brink of muscle failure, it delineates the fine line between maximal effort and the intelligent load management necessary for sustainable progress.


Featuring practical advice on structuring your sessions—ranging from the intricacies of leg and back supersets to the nuanced selection of shoulder exercises aimed at rotator cuff strengthening—this video lays out a meticulous strategy for balanced muscle development and joint health.


Whether you're planning to hit the 10 sets per muscle group weekly goal or simply seeking to enrich your training regimen with multi-directional lunges, single-arm row variations, and rotator cuff fortifiers, this video is your guide to a smarter, more effective workout.


Do not miss the opportunity to revolutionize your approach to resistance training with this expertly crafted guide. Dive deep into the 12 to 15 repetition range, and lay the groundwork for unparalleled strength and endurance. Purchase now to unlock the full potential of your fitness journey and stay tuned for the subsequent videos in this series for a holistic understanding of optimal program design across all repetition ranges.

How to Set Up Your Program in the 12 to 15 Repetition Range

  • Jeff Young, MS, CSCS

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