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Strength Training Cycle - 16 Week Building & Peaking Workout Program
This strength training cycle is comprised of 2 phases:

- 8 Week Powerbuilding Stage - You will be trying to build strength and muscle while using more conventional rep ranges.
- 8 Week Peaking Cycle - You will be trying to springboard off of the powerbuilding stage - adding more weight to the bench press, squat, and deadlift - while peaking towards a new one lift max attempt or a powerlifting meet.
8 Week Powerbuilding Stage
Your training schedule over the next 8 weeks will be:- Day 1 - Chest and Triceps
- Day 2 - Back and Biceps
- Day 3 - Off
- Day 4 - Shoulders and Traps
- Day 5 - Legs
- Day 6 - Off
- Day 7 - Off
Chest and Triceps | |||||
---|---|---|---|---|---|
Powerbuilding Workout | |||||
Exercise | Sets | Reps | |||
Paused Bench Press | 4 | 8 | |||
Alternating Dumbbell Bench Press | 4 | 10 | |||
Low Cable Crossovers | 4 | 12-15 | |||
Close Grip Bench Press | 4 | 10 | |||
EZ Bar Cable Triceps Extensions | 4 | 12 |
Back and Biceps | |||||
---|---|---|---|---|---|
Powerbuilding Workout | |||||
Exercise | Sets | Reps | |||
Deadlifts | 2 | 5 | |||
Dumbbells Rows | 2 | 15 | |||
Seated Cable Rows | 4 | 12 | |||
Lat Pull Downs or Pull Ups | 4 | 12 | |||
Seated Alternating Dumbbell Curls | 4 | 10 | |||
Reverse Lat Pull Downs | 4 | 12 |
Shoulders and Traps | |||||
---|---|---|---|---|---|
Powerbuilding Workout | |||||
Exercise | Sets | Reps | |||
Seated Overhead Press | 4 | 8 | |||
Upright Rows | 4 | 10 | |||
Side Laterals | 4 | 12 | |||
Face Pulls | 4 | 12 | |||
Power Shrugs | 4 | 8 |
Legs | |||||
---|---|---|---|---|---|
Powerbuilding Workout | |||||
Exercise | Sets | Reps | |||
Paused Squats | 4 | 8 | |||
Leg Press | 4 | 15 | |||
Leg Extensions | 4 | 15 | |||
Dumbbell Romanian Deadlifts | 4 | 8 | |||
Leg Curls | 4 | 12 |

8 Week Strength Training Peaking Cycle
Your training schedule over the next 8 weeks will be:- Day 1 - Bench Day
- Day 2 - Off
- Day 3 - Squat/Deadlift Day
- Day 4 - Off
- Day 5 - Upper Body Assistance Day
- Day 6 - Off
- Day 7 - Off
- Week 1 - Heavy Deadlift Day
- Week 2 - Heavy Squat Day
- Week 3 - Heavy Deadlift Day
- Week 4 - Heavy Squat Day
- Week 5 - Heavy Deadlift Day
- Week 6 - Heavy Squat Day
- Week 7 - Heavy Deadlift Day
- Week 8 - Heavy Squat Day
- Set 1 - 75% of max for 5 reps
- Set 2 - 67.5% of max for 8 reps
- Set 3 - 60% of max for 12 reps
Heavy Squat Weeks
- Week 1 - 85% of old max for 3 reps. 75% for 5 reps.
- Week 3 - 90% of old max for 2 reps. 80% for 4 reps.
- Week 5 - 95% of old max for 1 rep. 85% for 3 reps.
- Week 7 - 100% of old max for 1 rep. 90% for 2 reps.
Heavy Deadlift Weeks
- Week 1 - 85% of old max for 3 singles. 75% for 5 singles.
- Week 3 - 90% of old max for 2 singles. 80% for 4 singles.
- Week 5 - 95% of old max for 1 rep. 85% for 3 singles.
- Week 7 - 100% of old max for 1 rep. 90% for 2 singles.
Bench Press Peaking Cycle
- Week 1 - 82.5% of old max for max rep. 75% x max reps. 67.5% x max reps.
- Week 2 - 85% of old max for max rep. 77.5% x max reps. 70% x max reps.
- Week 3 - 87.5% of old max for max rep. 80% x max reps. 72.5% x max reps.
- Week 4 - 90% of old max for max rep. 82.5% x max reps. 75% x max reps.
- Week 5 - 92.5% of old max for 1 rep. 85% x max reps. 77.5% x max reps.
- Week 6 - 95% of old max for 1 rep. 87.5% x max reps. 80% x max reps.
- Week 7 - 97.5% of old max for 1 rep. 90% x max reps. 82.5% x max reps.
- Week 8 - 100% of old max for 1 rep. 92.5% x 2 reps. 85% x max reps.
Heavy Deadlift Day | |||||
---|---|---|---|---|---|
Peaking Workout | |||||
Exercise | Sets | Reps | |||
Heavy Deadlifts | * See above | ||||
Squats | 3 | 5, 8, 12 | |||
Dumbbell Romanian Deadlifts (Use straps) | 2 | 10 | |||
Unilateral Leg Press | 4 | 10 | |||
Planks | 3 | 60 to 120 sec |
Heavy Squat Day | |||||
---|---|---|---|---|---|
Peaking Workout | |||||
Exercise | Sets | Reps | |||
Heavy Squats | * See above | ||||
Deadlifts - 70% | 3 | 5 | |||
Superset: Leg Extensions + High Box Step-Up | 3 | 10 | |||
Reverse Hack Squats | 4 | 10 | |||
Ab Wheel Rollouts | 3 | 10-15 |
Bench Day Day | |||||
---|---|---|---|---|---|
Peaking Workout | |||||
Exercise | Sets | Reps | |||
Bench Press | * See above | ||||
Close Grip Bench Press | 3 | 10 | |||
Alternating Dumbbell Bench Press | 3 | 10 | |||
One Arm Dumbbell Rows | 2 | 15 | |||
Seated Dumbbell Overhead Press | 2 | 10 | |||
Reverse Grip Lat Pull Down | 3 | 12 |
Upper Body Assistance Day | |||||
---|---|---|---|---|---|
Peaking Workout | |||||
Exercise | Sets | Reps | |||
Seated Overhead Press | 3 | 10 | |||
Seated Cable Rows | 3 | 10 | |||
Lat Pull Downs | 3 | 10 | |||
Bent Over Reverse Flyes | 3 | 10 | |||
Rope Cable Triceps Extensions | 4 | 10 | |||
Dumbbell Curls | 3 | 10 |