14 Week Strength Cycle Based on a 4 days

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    Getstrength
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    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)
    ____________________________________________________________________
    Extra days can consist of GPP Training/ Active Recovery

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