Training

Mesocycle

A training phase lasting several weeks, typically 3-6 weeks, with a specific focus.

A mesocycle is a block of training lasting 3-6 weeks with a particular goal, such as hypertrophy, strength, or peaking. Multiple mesocycles combine to form a macrocycle (entire training year). Each mesocycle has progressive overload within it and ends with a deload or transition to the next phase.

Examples

4-week hypertrophy mesocycle
6-week strength mesocycle
Ends with deload or phase transition

Related Terms

Periodization

The systematic planning of training phases to optimize performance and recovery.

Macrocycle

A long-term training plan, typically spanning months to a year.

Microcycle

The shortest training cycle, typically one week of training.

Compound exercises

Put this into practice with exercises from the library.

Decline Reverse Crunch

Strength · Bodyweight

Decline Smith Press

Strength · Machine

Deficit Deadlift

Powerlifting · Barbell

Depth Jump Leap

Plyometrics · Other

Dip Machine

Strength · Machine

Dips - Chest Version

Strength · Other

Dips - Triceps Version

Strength · Bodyweight

Double Kettlebell Alternating Hang Clean

Strength · Kettlebells

Strength Standards

Macrocycle

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