Mesocycle Goal Intensity of exercise Quantity of exercise (sets x repetitions) Hypertrophy or preparatory Designed to increase muscle mass and general anatomic adaptations Low** (60-75% of 1-RM) High** (3-5 sets x 8-20 reps) Strength Designed to focus on strength improvements Moderate-high** (80-85% of 1-RM) Moderate** (3-5 sets x 5-8 reps) Power* Designed to maximize power or endurance gains High** (85-90% of 1-RM) Endurance: moderate-high** (80% of 1-RM) Low** (3-5 sets x 2-4 reps) Peaking or maintenance Performed by an athlete who is preparing to peak for a specific competition High** (>90% of 1-RM) Low** (3-5 sets x 2-4 reps) Performed by an athlete participating in a sport that places importance on an entire season Moderate-high** Low-moderate** *This phase of training can be converted to power or endurance, depending on the needs of the athlete. **These terms are relative.