14 Week Strength Cycle Based on 4 days

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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. Steve Thompson

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

 

Managing Director
Getstrength.com International

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

 

14 week cycle

 

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)

 

____________________________________________________________________

Extra days can consist of GPP Training/ Active Recovery

Steve Thompson

Steve is a New Zealand Powerlifting Record holder and founder of Getstrength.com. He has competed in two IPF World Powerlifting Championships.Steve holds four New Zealand Powerlifting records and two All-round Weightlifting World records. Competed in the sport of Powerlifting for more than 18 years.Specialties: strength and conditioning.