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This is Week 1 of the Five-Week Strength Block.
Many of you may feel like this volume is “insufficient” after all the high intensity work in the Metabolite phase. I HIGHLY encourage you to read the blog post, which explains why it is so vital that we follow the metabolite phase with this lower volume strength focus!
One of the most effective ways to implement a “strength focus” cycle is with Linear Periodization.
In this approach, the reps will decrease week to week with a coordinated increase in load.
As always, it makes sense to begin the block with easier “subjective effort,” such that you can confidently increase load and maintain movement integrity as the reps decrease week to week.
For BIG COMPOUND movements (like Back Squat or Deadlift) the rep scheme may appear as something similar to 6-5-4-3-2, decreasing one rep each week.
For SMALLER COMPOUND movements (like Bentover Rows and Upper Body Presses) the reps will be a bit higher across the board (nobody needs to be testing a 1-RM for a Bentover Row).
Due to movement variation and intended stimulus, some exercises may use higher reps and others with lower reps, but all REPEATING MOVEMENTS will follow the decreasing reps “Linear” approach.
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Day 1 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pendlay Rows
THIS WEEK: 3 x 8-10 Reps
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B. Alternate Movements x 3 sets each:
Barbell Bench Press
THIS WEEK: 3 x 6-8 Reps
Rest 2-3 min
Hang DB Muscle Snatch
THIS WEEK: 3 x 8-10 Reps
Rest 2-3 min
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C. Alternate Movements Every Min x 14 Minutes (7 Rounds):
Choose approx. 10-12 RM weight for each exercise
The first few sets may seem relatively easy, but fatigue will accumulate.
EXPLODE up on each rep; ideally avoid losing rep speed until the last reps of the final rounds
This is “neural priming” for the strength sequence in Part A on the second UPPER BODY DAY
***Note: In “crowded gym” where alternating EMOM is impossible, just complete 7 sets of Pull-ups, then rest as needed and complete 7 sets of Overhead Press. Same principles apply.
Strict Pullups x 3-5 Reps
(scale as: Machine-Assisted Pull-ups OR Rack Pull-ups)
Strict Overhead Press x 3-5 Reps
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D. Isometric DB Hammer Curl Hold
VIDEO SHOWS STANDARD DB HAMMER CURL (Without isometric hold)
Select approx. 10-12 RM weight (One DB per hand)
Complete 4 Rounds of:
30 seconds “hold at forearms parallel to ground”
Rest 60 seconds
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Day 2 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar; stay consistent)
THIS WEEK: 3 x 4-6 Reps
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B. Barbell Hip Thrusts
(Machine Glute or Hip Thrust acceptable, as well. Stay consistent week to week)
THIS WEEK: 3 x 6-8 Reps
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C. Weighted Hip Extensions (see video demos below)
(slow tempo, pause at “stretch” on each rep)
2 x 10-12 Reps (moderate)
1 x 6-10 Reps (heavier)
GHD machine Hip Extensions
45-Degree Hip Extension
Hips over Barbell (or Smith Machine)
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D. L-Sit Hold (swipe for scaling and variations)
Choose a variation that challenges you for ONE SET of 20-30 seconds
Then rest a few minutes and complete:
10-12 seconds “every minute” for 5-6 minutes (rest remaining 48-50 seconds)
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E. Russian DB Twists
1 x 16-20 (8-10/side; light/moderate)
1 x 8-12 (4-6/side; heavier)
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Day 3 – Rest + Walk 10k steps
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
Strict Pullups (scale as: Machine-Assisted Pull-ups OR Rack Pull-ups)
(choose pronated, supinated, Rings or neutral grip, and stay consistent week to week)
THIS WEEK: 3 x 4-6 Reps
Rest 2-3 min
Strict Overhead Press
THIS WEEK: 3 x 6-8 Reps
Rest 2-3 min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x 3 sets each:
Dips (weighted as feasible) OR Machine-Assisted Dips
THIS WEEK: 3 x 8-10 Reps
Rest 2-3 min
Standing Barbell Curls
THIS WEEK: 3 x 8-10 Reps
Rest 2-3 min
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C. Alternate Movements x 3 sets each:
First set lighter “warm-up prep” then 2 heavier sets of each movement
45-Degree Torso Bentover Barbell Row x 8-10 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 10-12 Reps
Rest 1-2 min
Incline DB Bench (pause at bottom) x 6-8 Reps
Rest 1-2 min
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Day 5 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Pause Front Squats (1-sec pause bottom each rep)
THIS WEEK: 3 x 4-6 Reps
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B. Stop Deadlifts (small pause/reset on ground each rep)
THIS WEEK: 3 x 4-6 Reps
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C. DB Rear Foot Elevated Split Squat (stop/pause at bottom; EXPLODE UP)
Build to one TOP SET of 6-8 Reps per leg
Then complete 1 x 8-10 per leg (approx. 60-70% of weight from top set)
Rest 1-2 minutes BETWEEN LEGS
(you should be equally recovered going into each leg work sets)
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D. Standing Calf Raise (stretch bottom, contract at top)
2 sets of 8-15 Reps
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E. Hanging Knee Raises (slow/controlled as shown)
2 x 6-12 Reps
+ immediately following the FINAL SET ONLY:
Decline (weighted) Sit-ups x 8-12 Reps
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Day 6 and Day 7 – Rest + Walk 10k steps as desired
Since this is a STRENGTH cycle; and part of the objective is to flush fatigue and re-sensitize the body to higher volume loads, there will be no prescribed training on the final two days.
The time would be best spent relaxing, recovering, and enjoying the downtime for other pursuits.
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