“Back Squat, Front Squat, Bench Press, Deadlift: 2.5%”
13 Weeks. You will receive a PDF of the entire cycle as well as a PDF of each week, personalized to your current abilities - which you will tell us after purchase.
The first phase of the cycle focuses on gaining lean muscle mass of the quadriceps, hamstrings, glutes, and pecs. The second phase focuses on increasing total strength of about 2.5% or greater in the back squat, front squat, bench press, and deadlift at the end of the cycle. Throughout the cycle, secondary focuses are on strength and hypertrophy of the upper back, core, and shoulder press, lower body power with box jumps, and some conditioning.
This cycle is for more advanced lifters.
Strength Movements: Deadlift, back squat, pull up, shoulder press, row
Hypertrophy Movements: Deadlift, back squat, front squat, bench, abs
Conditioning: Distance running, interval machine.