| TheraBand colors | Exercise loading | ||||||
---|---|---|---|---|---|---|---|---|
Weeks | Yellow | Red | Green | Blue | Black | Repetitions | Sets | RPEa |
1 | X |  |  |  |  | 8–10 | 1–2 | 12–14 |
2 | X |  |  |  |  | 8–10 | 2–3 | 12–14 |
3 | X |  |  |  |  | 10–12 | 2–3 | 12–14 |
4 | X |  |  |  |  | 10–12 | 3 | 12–14 |
5 |  | X |  |  |  | 8–10 | 3 | 12–14 |
6 |  | X |  |  |  | 10–12 | 3 | 12–14 |
7 |  |  | X |  |  | 8–10 | 3 | 12–14 |
8 |  |  | X |  |  | 10–12 | 3 | 12–14 |
9 |  |  |  | X |  | 8–10 | 3 | 12–14 |
10 |  |  |  | X |  | 10–12 | 3 | 12–14 |
11 |  |  |  |  | X | 8–10 | 3 | 12–14 |
12 |  |  |  |  | X | 10–12 | 3 | 12–14 |