14 Week Strength Cycle Based on a 4 days

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. 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