For this strength cycle, the focus will be on developing maximal strength with volume in the secondary lifts. Some lifts will have a tempo, ensure on the giant sets you take the muscles close to fatigue. RIR = Reps in Reserve. This means for a giving weight you should feel like you could do an additional 3 reps
Day 1 Pull
Suggested Warm Up
10 Empty Bar Bent Over Row
10 Empty Bar Deadlift
x 3
A.] Bent over row
4 – 4 – 6 – 8 [222X] [3 RIR for each set]
*Rest 2 min between sets*
B.] Deadstop Deadlift
8 – 6 – 4 – 4 [3 RIR for each set]
*Rest 2 min between sets
C.] Giant Set 1
*Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure
3 Rounds
10 Double DB | KB Row
10 Inverted Row
10 GHD Sit Up or Strict Leg Raise
1 min Strict Pull Ups | Legless Rope climbs [Can be banded Pull Ups]
*Rest 2 min between Rounds*
D.] Giant Set 2
*Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure
3 Rounds
10 Close Grip Bar Curl
10 Seated Incline DB Curl
10 Hammer Curl
*Rest 2 min between Rounds*
Day 2 Leg
Suggested Warm Up
10 Empty Bar Back Squat
10 Empty Bar Front Rack Reverse Lunge
x 3
A.] Front Rack Reverse Lunge
4 – 4 – 6 – 8 [3 RIR for each set]
*Rest 2 min between sets*
B.] Back Squat
8 – 6 – 4 – 4 [3 RIR for each set]
*Rest 2 min between sets
C.] Giant Set 1
*Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure
3 Rounds
10 Landmine Hack Squat
10 Double KB | DB RDL
10 Cycle Goblet Squat
*Rest 2 min between Rounds*
D.] Giant Set 2
*Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure
3 Rounds
10 Double KB|DB Suitcase Reverse Lunge
10|10 Goblet Split Squat
10 GHD Back Extensions
*Rest 2 min between Rounds*
Day 3 Push
Suggested Warm Up
10 Empty Bar Strict Press
10 Empty Bar Bench Press
x 3
A.] Bench Press
4 – 4 – 6 – 8 [3 RIR for each set]
*Rest 2 min between sets*
B.] Strict Press
8 – 6 – 4 – 4 [3 RIR for each set]
*Rest 2 min between sets
C.] Giant Set 1
*Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure
3 Rounds
10 Double DB Reverse fly
10 Seated Arnie Press
10 | 10 Landmine Press
*Rest 2 min between Rounds*
D.] Giant Set 2
*Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure
3 Rounds
10 Inverted Row | Ring Row
10 DB Bench Press
10 Lying DB tricep Extension
*Rest 2 min between Rounds*