Upper/Lower x2

Program Description

You have a 12 week strength program you're going to start 12 weeks out from your competition. But what are you to do until then? How about pack on as much muscle as possible AND increase power on your main lifts?! 4-week program that ideally repeats at least 3 cycles (12 weeks) 4-5 lifting days, first two days are heavy percentages but limited volume as the day 3 and 4 are hypertrophy focused. The optional 5th day is a 'strong man' type day made up of full body power movements that are majority free of an eccentric phase to avoid unnecessary soreness while still training for power. Week 1:1- 8, 5, 3 power lifts from 75-89% of 1RM, end with higher reps for isolation exercises Week 1:2- 12, 10, 8 on all lifts Week 2:1- 8, 5, 3 power lifts from 78-90% of 1RM, end with higher reps for isolation exercises Week 2:2- 12, 10, 8 on all lifts Week 3:1- 8, 5, 3 power lifts from 81-91% of 1RM, end with high reps for isolation exercises Week 3:2- 12, 10, 8 on all lifts Week 4:1- 1 burnout set on Push/Pull/Leg days at 65% followed by isolation Week 4:2- deload with calisthenics and rest Repeat and increase loads second time around based on how you feel and recover. EAT BIG! I blew up with this program when I had no less than .75g per lb of body weight EVERY DAY. I know I categorized this program as Garage gym friendly, but lower body days may demand some machines your garage gym doesn't have. You can either swap machines for other variations at home or use your local commercial gym.

Program Overview