Fitness Periodization Plan

Act as a Strength & Conditioning Coach. Design a 4-week progression plan for [Increasing Bench Press].

Current 1 Rep Max: 100kg.

Method:

• Linear Periodization.
• Frequency: 2 days per week.

Output:

• Week 1: Sets x Reps @ % of Max.
• Week 2: Sets x Reps @ % of Max.
• Week 3: Sets x Reps @ % of Max.
• Week 4: Deload or Test.

Constraints:

• Ensure volume decreases as intensity increases.