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Free Strength Training Program Six week program that uses popular 5×5 training set along with some of the dynamic / power components.  The overall program is easy to use and simple to follow through linear progression in set intensity. 

The program will have:  3 microcyles consisting of 6 training sessions (each microcycle is 2 weeks long—full rotation of designed training volume).

The program includes the following:

Day (I):  Heavy Day

Main Lifts: 5 x 5:

set 1: 5 reps @75% of 1RM,

set 2: 5 reps @80% of 1RM,

set 3: 5 reps @85% of 1RM,

set 4: 5 reps @87.5% of 1RM,

set 5: 5 reps @90% of 1RM.

Day (II): Light Day

Main Lifts: 5 x 5 Speed

5 sets of 5 reps @75% of 1RM (with 60 seconds rest in between)

Day (III) Intensity Day

Main Lifts: 4 x 3/2/1/8+:

Work up to 1 set of 3 reps @90% of 1RM.  If you’re not sure how to do that, follow the lay out below:  2 sets of 5 (set 1 for 5 reps @75% of 1RM, set 2 for 5 reps @85% of 1RM)

Then:

1 set for 3 reps @90% of 1RM

1 set of 2 reps @95% of 1RM

Then:

1 set of 1@100% of 1RM (if successful, add 2.5% to your new 1RM number; if unsuccessful, attempt once more, before lowering the load to 97.5% of 1RM and attempting 1 rep),

Then:

1 set of 8+@75% of 1RM (the new 75% based on achieved increase in intensity, so would be 77.5% of old 1RM).  The “+” means that perform as many reps as you can (minimum 8) at new 75% 1RM intensity while maintaining proper technique.  If you can do 9, great, if 11 even better.  If you are only able to put up 8 reps, that is also great.  Whatever the level of force the body is able to produce – this is what we’re after.

Routine A:

Power: 3×3-6

Power Snatch

Main: 5×5 Protocol

HB Back Squat

Bench Press

Accessory List: 3 sets

Triceps Cable Press downs OR Close grip Push-Ups (10-15 reps)

Hyperextensions OR BB Goodmornings (10-12 reps)

Bentover DB Rows w/ Twist OR Pendlay Rows (10-12 reps)

Hanging Leg Raises OR Cocoons / V-Ups (8-12 reps)

DB Arnold Presses (10-12 reps)

Routine B:

Power: 3×3-6

Power Clean

Main: 5×5 Protocol

Deadlift

Push Press

Accessory List: 3 sets

Pull-Ups OR Chin-Ups (8-12 reps)

RBPAs OR RB/Cable Face Pulls (fewest sets to achieve 60 reps)

BB/DB Curls OR BB Drag Curls (10-12 reps)

Standing Russian Twists OR Lying Straight Leg Pendulums (8-12 reps / side)

Hang Snatch High Pulls (8-10 reps)

Some common acronyms used throughout the program:

BB – barbell

DB – dumbbell

KB – kettlebell

MB – medicine ball

RB  resistance band

RBPAs – resistance band pull aparts

BeginnerStrength Training Program

Week 1

Training 3 times per week.  Each training day will consist of power, main lifts and accessory component.  There are two routine days that will be alternating.  Select weights that accurately (or close to) represent effort levels.

Rest periods:  Power and Main Lifts – up to 3 minutes.  Accessory lifts – up to 90 seconds.

DAY (I): Heavy

Power: 3×3-6

Power Snatch

Main: Heavy 5×5

HB Back Squat

Bench Press

Accessory: 3 sets

Triceps Cable Press downs (10-15 reps)

Hyperextensions (10-12 reps)

Cocoons (8-12 reps)

DAY (II): OFF

DAY (III): Light Day

Power: 3×3-6

Power Clean

Main: Light 5×5

Deadlift

Push Press

Accessory: 3 sets

Pull-Ups (8-12 reps)

RB/Cable Face Pulls (fewest sets to achieve 60 reps)

BB/DB Biceps Curls (10-12 reps)

Standing Russian Twists with Plate/DB/KB/MB (8-12 reps / side)

DAY (IV): OFF

DAY (V): Intensity

Power: 3×3-6

Power Snatch

Main: Intensity 4×3/2/1/8+

HB Back Squat

Bench Press

Accessory: 3 sets

Bentover DB Rows w/ Twist (10-12 reps)

Hanging Leg Raises (8-12 reps)

DB Arnold Presses (10-12 reps)

DAY (VI): OFF

DAY (VII): OFF

Week 2

Repeat Week 1 with same set-up and rest periods.

Training 3 times per week.  Each training day will consist of power, main lifts and accessory component.  There are two routine days that will be alternating.  Select weights that accurately (or close to) represent effort levels.

Rest periods:  Power and Main Lifts – up to 3 minutes.  Accessory lifts – up to 90 seconds.

DAY (I): Heavy

Power: 3×3-6

Power Clean

Main: Heavy 5×5

Deadlift

Push Press

Accessory: 3 sets

Pull-Ups (8-12 reps)

RB/Cable Face Pulls (fewest sets to achieve 60 reps)

Lying Straight Leg Pendulums (8-12 reps / side)

DAY (II): OFF

DAY (III): Light Day

Power: 3×3-6

Power Snatch

Main: Light 5×5 

HB Back Squat

Bench Press

Accessory: 3 sets

Bentover DB Rows w/ Twist (10-12 reps)

Triceps Cable Press downs (10-15 reps)

Hyperextensions (10-12 reps)

Cocoons / V-Ups (8-12 reps)

DAY (IV): OFF

DAY (V): Intensity

Power: 3×3-6

Power Clean

Main: Intensity 4×3/2/1/8+

Deadlift

Push Press

Accessory: 3 sets

Chin-Ups (8-12 reps)

BB/DB Curls (10-12 reps)

Standing Russian Twists with Plate/DB/KB/MB (8-12 reps / side)

DAY (VI): OFF

DAY (VII): OFF

Week 3

Continue the prescribed session as written.  Attempt to stay with same intensities that have been established in first two weeks.  The new 100% of 1RM (old 100 % plus 2.5%) are to be used and weight loads progressively adjusted accordingly. 

Many people have limited experiences with lifting heavy, or feel uncomfortable with maximal loads.  This method produces step-wise intensity increases allowing the body to acclimatize to such training parameters.  Working beyond 95% of 1RM is very demanding on anyone, regardless of training experience.  This is why we don’t reach too far beyond true maximums (100% of 1RM) — limiting such stresses to only once per week.   Afterwards, whether successful (at 102.5% of 1RM) or not (at 97.5% of 1RM), re-calculate the percentages for the Main Lifts for the next set microcycle (every 2 weeks).

The Power and Accessory loads should remain the same and are used to engage more tissue, prepping the body for the main lifts.

Rest periods:

Power and Main Lifts—up to 2:30 minutes. 

Accessory lifts—up to 60 secs on accessory lifts.

DAY (I): Heavy

Power: 3×3-6

Power Snatch

Main: Heavy 5×5

HB Back Squat

Bench Press

Accessory: 3 sets

Close grip Push-Ups (10-15 reps) – can be done on bench if floor is too high of intensity

BB Goodmornings (10-12 reps)

Hanging Leg Raises (8-12 reps)

DAY (II): OFF

DAY (III): Light Day

Power: 3×3-6

Power Clean

Main: Light 5×5

Deadlift

Push Press

Accessory: 3 sets

Chin-Ups (8-12 reps)

RB/Cable Face Pulls (fewest sets to achieve 60 reps)

BB/DB Curls (10-12 reps)

Standing Russian Twists with Plate/DB/KB/MB (8-12 reps / side)

DAY (IV): OFF

DAY (V): Intensity

Power: 3×3-6

Power Snatch

Main: Intensity 4×3/2/1/8+

HB Back Squat

Bench Press

Accessory: 3 sets

Bentover DB Rows w/ Twist (10-12 reps)

Hanging Leg Raises (8-12 reps)

DB Arnold Presses (10-12 reps)

DAY (VI): OFF

DAY (VII): OFF

Week 4

Repeat Week 3 with same set up and rest periods.

Rest periods:

Power and Main Lifts—up to 2:30 minutes. 

Accessory lifts—up to 60 secs on accessory lifts.

DAY (I): Heavy

Power: 3×3-6

Power Clean

Main: Heavy 5×5

Deadlift

Push Press

Accessory: 3 sets

Pull-Ups (8-12 reps)

RBPAs (fewest sets to achieve 60 reps)

Lying Straight Leg Pendulums (8-12 reps / side)

DAY (II): OFF

DAY (III): Light Day

Power: 3×3-6

Power Snatch

Main: Light 5×5

HB Back Squat

Bench Press

Accessory: 3 sets

Close grip Push-Ups (10-15 reps) – can be done on bench, if floor is too high of intensity

BB Goodmornings (10-12 reps)

Bentover DB Rows w/ Twist (10-12 reps)

Hanging Leg Raises (8-12 reps)

DAY (IV): OFF

DAY (V): Intensity

Power: 3×3-6

Power Clean

Main: Intensity 4×3/2/1/8+

Deadlift

Push Press

Accessory: 3 sets

Chin-Ups (8-12 reps)

BB/DB Curls (10-12 reps)

Standing Russian Twists with Plate/DB/KB/MB (8-12 reps / side)

DAY (VI): OFF

DAY (VII): OFF

Week 5

Continue the gradual progression established in first 4 weeks (2 microcycles).  By now, you should be able to adjust yourself and engage the body at maximal loads to produce force.  The neural pathways have been developing for last 2 microcycles, and depending on your training status, should continue for another microcycle. 

Power sessions have increased in volume from three to four sets.  The loads (intensity) for power and accessory work should remain the same as in week 4 and focus on technique, while attempting to improve speed of the movement.

Rest periods: 

Power and Main Lifts – up to 3.5 minutes. 

Accessory lifts – up to 60 seconds.

DAY (I): Heavy

Power: 4×3-6

Power Snatch

Main: Heavy 5×5

HB Back Squat

Bench Press

Accessory: 3 sets

Triceps Cable Press downs (10-15 reps)

Hyperextensions (10-12 reps)

DAY (II): OFF

DAY (III): Light Day

Power: 4×3-6

Power Clean

Main: Light 5×5

Deadlift

Push Press

Accessory: 3 sets

Pull-Ups (8-12 reps)

RBPAs (fewest sets to achieve 60 reps)

Lying Straight Leg Pendulums (8-12 reps / side)

DAY (IV): OFF

DAY (V): Intensity

Power: 4×3-6

Power Snatch

Main: Intensity 4×3/2/1/8+

HB Back Squat

Bench Press

Accessory: 3 sets

Bentover DB Rows w/ Twist (10-12 reps)

Hanging Leg Raises (8-12 reps)

DAY (VI): OFF

DAY (VII): OFF

Week 6

Repeat Week 5 with same set up and rest periods.

Rest periods: 

Power and Main Lifts – up to 3.5 minutes. 

Accessory lifts – up to 60 seconds.

DAY (I): Heavy

Power: 4×3-6

Power Clean

Main: Heavy 5×5

Deadlift

Push Press

Accessory: 3 sets

Pull-Ups (8-12 reps)

Standing Russian Twists with Plate/DB/KB/MB (8-12 reps / side)

DAY (II): OFF

DAY (III): Light Day

Power: 4×3-6

Power Snatch

Main: Light 5×5

HB Back Squat

Bench Press

Accessory: 3 sets

Close grip Push-Ups (10-15 reps) – can use the bench if floor is too high of intensity

Hyperextensions (10-12 reps)

Cocoons / V-Ups (8-12 reps)

DAY (IV): OFF

DAY (V): Intensity

Power: 4×3-6

Power Clean

Main: Intensity 4×3/2/1/8+

Deadlift

Push Press

Accessory: 3 sets

RBPAs (fewest sets to achieve 60 reps)

BB Biceps Drag Curls (10-12 reps)

Standing Russian Twists with Plate/DB/KB/MB (8-12 reps / side)

DAY (VI): OFF

DAY (VII): OFF

Week 7

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