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4-Week Strength Cycle
Maxes:Squat365
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(keep updated)OHP185
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Deadlift405
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Bench275
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WEEK 1
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MondayTuesdayThursdayFriday
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SQUATRepsWeightDEADLIFTRepsWeightSQUATRepsWeightDEADLIFTRepsWeight
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50%5182.550%5202.550%5182.550%5202.5
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60%422060%4242.560%522060%5242.5
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70%325570%3282.570%5 x 525570%5 x 5282.5
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80%4 x 2292.580%4 x 2325
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OHPRepsWeightBENCHRepsWeightOHPRepsWeightBENCHRepsWeight
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50%592.550%5137.550%592.550%5137.5
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60%411060%416560%511060%5165
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70%313070%3192.570%5 x 513070%5 x 5192.5
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80%4 x 2147.580%4 x 2220
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WEEK 2
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MondayTuesdayThursdayFriday
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SQUATRepsWeightDEADLIFTRepsWeightSQUATRepsWeightDEADLIFTRepsWeight
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50%5182.550%5202.550%5182.550%5202.5
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65%4237.565%4262.560%522060%5242.5
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75%327575%330570%7 x 525570%7 x 5282.5
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80%2292.580%2325
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85%3 x 231085%3 x 2345
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OHPRepsWeightBENCHRepsWeightOHPRepsWeightBENCHRepsWeight
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50%592.550%5137.550%592.550%5137.5
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65%412065%418060%511060%5165
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75%314075%3207.570%7 x 513070%7 x 5192.5
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80%2147.580%2220
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85%3 x 2157.585%3 x 2235
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WEEK 3
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MondayTuesdayThursdayFriday
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SQUATRepsWeightDEADLIFTRepsWeightSQUATRepsWeightDEADLIFTRepsWeight
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55%420055%4222.550%5182.550%5202.5
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65%4237.565%4262.560%522060%5242.5
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75%327575%330570%4 x 525570%4 x 5282.5
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85%231085%2345
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90%4 x 1327.590%4 x 1365
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80%3292.580%3345
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OHPRepsWeightBENCHRepsWeightOHPRepsWeightBENCHRepsWeight
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55%4102.555%4152.550%592.550%5137.5
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65%412065%418060%511060%5165
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75%314075%3207.570%4 x 513070%4 x 5192.5
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85%2157.585%2235
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90%4 x 1167.590%4 x 1247.5
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80%3157.580%3235
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WEEK 4
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1RM Estimation Testing
MondayThursday
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Do As Many reps As Possible at 85% 1RM
SQUATRepsWeightDEADLIFTRepsWeight
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55%520055%5222.5
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Adjust 1RM for the next cycle as follows:
65%4237.565%4262.5
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75%327575%3305
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AMAP RepsLowerUpper85%AMAP31085%AMAP345
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4--15 lb-10 lb
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5-7.5 lb-5 lbOHPRepsWeightBENCHRepsWeight
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6+0 lb+0 lb55%592.555%5152.5
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7+5 lb+2.5 lb65%411065%4180
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8+10 lb+5 lb75%314075%3207.5
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9++15 lb+10 lb85%AMAP157.585%AMAP235
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Week 4 Assistance Work:
1 x Upper Back1 x Shoulders
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1 x Chest/Triceps
1 x Arm/Grip
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1 x Pull-Aparts1 x Pull-Aparts
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SUGGESTED ASSISTANCE WORK (Weeks 1-3)
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MondayTuesdayThursdayFriday
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PlyometricsBarbell RowPlyometricsBarbell Row
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Mid-Thigh PullChin-UpMid-Thigh PullChin-Up
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Hang High Pull
Sandbag Loading
Hang High Pull
Sandbag Loading
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Jump ShrugJump Shrug
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Push PressPush Press
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Chest DipClose Grip OHPChest DipClose Grip OHP
85
Decline Push-UpDumbbell OHPDecline Push-UpDumbbell OHP
86
PushdownPushdown
87
Front SquatFront Squat
88
Romanian Deadlift
Split Squat
Romanian Deadlift
Split Squat
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Good MorningLeg PressGood MorningLeg Press
90
Inverse Leg CurlKnee ExtensionInverse Leg CurlKnee Extension
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Hise ShrugDrag CurlHise ShrugDrag Curl
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Upright RowHammer CurlUpright RowHammer Curl
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PulloverWrist CurlPulloverWrist Curl
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Pull-downGripperPull-downGripper
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Band Pull-ApartBand Pull-ApartBand Pull-ApartBand Pull-Apart
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99
Pick one assistance exercise from one or more of the above groups, executed as follows:
100
Power exercises: 3-5 sets of 2-3 reps per set at around 60%-75% 1RM