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.
The powerbuilding stage can be expanded to 16 or 24 weeks if there is no urgent need to peak.
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
Use the same weight for each set of a given exercise. When you can perform the stated number of reps per set, bump the weight.
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
Here's how your squat and deadlift workouts will shake out over the course of this 8 week peak.
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
For your lift squat days, perform the following three sets:
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.