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 [Same weight as last week]
4 – 4 – 6 – 8 [222X] [2 RIR for each set]
*Rest 2 min between sets*
B.] Deadstop Deadlift [Same Weight as last week
8 – 6 – 4 – 4 [2 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
4 Rounds
5|5 Single Arm DB | KB Row
10 Inverted Row
10 Russian Twists
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
4 Rounds
10 Wide Grip Bar Curl
10 Seated Incline Hammer DB Curl
5|5 Concentration 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 [Same weight as last week]
4 – 4 – 6 – 8 [2 RIR for each set]
*Rest 2 min between sets*
B.] Back Squat [Same weight as last week]
8 – 6 – 4 – 4 [2 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
4 Rounds
5|5 Bulgarian Split Squat
10 Double KB | DB RDL
10 V-Ups | Sit Ups | GHD Sit 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
4 Rounds
5|5 Double KB|DB Suitcase Reverse Lunge
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 [Same Weight as last week]
4 – 4 – 6 – 8 [2 RIR for each set]
*Rest 2 min between sets*
B.] Strict Press [Same Weight as last week]
8 – 6 – 4 – 4 [2 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
4 Rounds
10 Double DB Reverse fly
10 Seated Arnie Press
5|5 See Saw 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
4 Rounds
10 Inverted Row | Ring Row
10 DB Bench Press
10 Lying DB tricep Extension
*Rest 2 min between Rounds*