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By Steve Thompson
Hi Team, I have put this training program together for myself and my training partner so i thought it would be a good template to post on Getstrength. 
Cycle starts Monday
I will let you know how it goes on the GS Forum under training logs. https://getstrength.com/strength-training-logs/679-14-week-strength-cycle-based-4-days.html
I completed a similar strength cycle about 10 years ago and had very good result.
Program based louie Simmons and Westside Barbell principles
Steve Thompson
Day 1
Max Effort Squat :
work up to 3’s. when the weight feels heavy, drop to singles. max out to your training day max effort.
Week 1 – Cambered Bar Squat
Week 2 – Cambered Bar Squat
Week 3 – Rickshaw Bar Deadlift
Week 4 – Rickshaw Bar Deadlift
Week 5 – Front Squat with Harness
Week 6 – Front Squat with Harness
Week 7 – BB High Pull
Week 8 – BB High Pull
Week 9 – Safety Squat Bar
Week 10 – Safety Squat Bar
Week 11 – Rack Deadlift below the knees
Week 12 – Rack Deadlift below the knees
Week 13 – BB Squats
Week 14 – BB Squats
Max effort followed by posterior chain assistance: 2 of the following
Glute Ham Raises
Band / Cable Pull Throughs
Good Mornings BB/ Seated
Romanian Deadlifts
Hyper Extensions
Follow assistance
Ab Work 1 – 2 exercises low rep high weight
Day 2
Max Effort Bench:
work up to 3’s. when the weight feels heavy, drop to singles. max out to your training day max effort.
Week 1 – Band BB Bench
Week 2 – Band BB Bench
Week 3 – Floor Press
Week 4 – Floor Press
Week 5 – Tricep Bar Bench
Week 6 – Tricep Bar Bench
Week 7 – DB Bench High Rep ( max reps per top 3 sets)
Week 8 – DB Bench High Rep ( max reps per top 3 sets)
Week 9 – Block BB Bench
Week 10 – Block BB Bench
Week 11 – Reverse Band Bench
Week 12 – Reverse Band Bench
Week 13 – Band Chest Assisted Bench
Week 14 – Band Chest Assisted Bench
Max effort followed by tricep/chest assistance: 2 of the following
Rack Lockouts
BB Floor Press
JM Presses
DB/BB Extentions
Decline Bench
Incline Bench
Close Grip with various bars and/or bench positions incline/decline/flat
Tricep Bar
Cambered Bench Bar
Block Bench
Follow assistance
Upper Back
Rows/Pull-ups/Chins
Shoulders
Rear Delt Work
Day 3
Speed Squat:
Speed Box Squat – vary box/chains/bands – 10×2
Olympic Movement 3 reps (choose one of the below movements for speed assistance)
Power Cleans / Power Snatch / Olympic Clean or Snatch from Block ( 400 or 600 block)
Assistance work/ab work same as Max Effort day ( less reps higher weight loads)
Day 4
Speed Bench :
Bench Variation – vary with bands/chains/grips – 8 x 3 reps
Shoulder Work assistance: 2 of the following
D.B Rotations
Plate Raise
D.B Rear Raise
Side Raise
DB 21’s
BB Press
DB Press
Bicep assistance ( 1 of the following )
BB or DB Curls
Hammer
Active Band Recovery
Strength Band pulls, extensions, press ( high rep work)
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Extra days can consist of GPP Training/ Active Recovery
