Related Article: Strong is Sexy—Strength Training Program Details and Design
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
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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