I have written hundreds of personalized strength specific programs. Some for beginners, others for intermediates, and a few for competitive powerlifters. And though I may use a variety of progressions and training splits, I’ve found that it’s the ones that look simple on paper that drive the best results.
I wrote this plan because I am at a point now in my coaching where I receive a handful of repetitive questions. These are often strength related and could be answered by simply referencing an article. So if you have any friends who are bugging you for a free strength plan, you know where to send them 🙂
The Plan
This four week plan is intended to bring up your big three and pack on size. The exercises stay the same as the intensities and volume slightly undulate (this is why it’s important that you know your 1 rep max). This plan consists of three training days per week and the workouts should take anywhere between 60-90 minutes. If you truly want to get stronger and can’t devote 3-5 hours a week to your training then you might need to re-access your goals and priorities.
This is a good training plan to start if you have taken some time off lifting. With that said, I recommend anyone who does this plan takes a de-load week and tests their 1RM to get their new numbers (I will be posting an article on how to properly do a max testing day). If you are transitioning from the typical bodybuilding split, this program will work well with getting you used to training with heavier weights.
Tips
- For any type of strength training, the focus is quality movement through maximal force. With that said, your goal is to execute each repetition as vigorously as possible under textbook form. This is why it is key that you stay within the prescribed rest intervals. In other words: make each rep look the same!
- The secondary exercises (B-D) are all done with higher volume. Don’t go through the motions on these. Progressively move up in weight during the warm up sets without over fatiguing yourself before the initial work sets. Focus on quality form and keep tension along the working muscles.
- Stay with the weights and sets prescribed! The percentages are listed for a reason. If you feel like you have more left in the tank, save it up for the testing day that follows this program.
- Warm up: do whatever you need mobility wise. Just make sure you are warm and mentally ready to go before you put a barbell in your hands. If you need more warm up sets before the prescribed percentages, feel free to do so.
- Cool down: I have you running 1 mile at the end of each day. This is simply to increase blood circulation and get a small amount of aerobic training. If you can’t take it upon yourself to run a mile at an easy pace, then I question your mental toughness and work ethic. If you absolutely cannot run because of an injury (get that checked out before self diagnosing), then you can row x2,000 meters, jump rope x10:00 minutes, ride the airdyne for 3 miles, or anything that can be done for 10-15:00 minutes steadily at an easy pace.
What You Need
- Focus
- A barbell
- A gym that allows you to drop weights and make ridiculous war cries while you grind out your heavier sets
- Your 1RM in the squat, bench press, and deadlift
Training Split
You can start the training on any day of the week. Just keep the days in order and leave a day of rest in between each training day as the intensities are practically the same for each workout. This is what the training split should look like:
Weeks 1-4
You can download a PDF of the program here: A Simple Four Week Strength Cycle
Questions or comments? Drop one below!
Interested in a personalized program design? Learn more here.
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