AC Training - strength and power programme

I recommend reading my recent article on periodized training plans before reading this article as this will go into showing you my micro cycles for hypertrophy, strength and power.

 

For the last year or so I have been using progressive periodized training programmes in the off season to add bulk and strength. These have been extremely effective for me in terms of muscle and strength gains. The one that I am going to show you in this article is the most effective 6 week plan that I have used. I use this 2 times on rotation then take a 1 week break from the gym. I repeat this full cycle twice in order to gain maximum size over winter before I start my cut for summer.

 

The periodized microcycle plan is use consists of 3, 2 week cycles. These are:

 

Hypertrophy cycle –

 

High volume

Rep range from 10-50

Large number of sets

Short rest periods

 

Strength Cycle –

 

Large compound exercises

Lower rep range (around 4-8)

Longer rest periods

 

Power cycle –

 

No longer a body part split

Fast, explosive exercises

All reps to maximum acceleration and exertion

Very long rest periods

 

You must record all weights and reps performed in order to advance and improve upon these next time you come round to repeat the cycle. As you will repeat it 4 times in total it is very important to make sure you are progressing.

 

So without further adieu, here is the full plan:

 

Cycle 1 – Hypertrophy

 

Monday – Chest + triceps

 

Flat dumbbell bench press – 5 x 10

Incline bench + incline flyes super set –  3 x10 flyes then 10 press

Cable Flyes + Press ups super set – 3 x 10 flyes + press up failure

Incline hammer strength DB press – 4 x 10

Flat flyes – 3 x 12

 

EZ bar skull crushers + CG press – 3 x 12 each

Bench dips – 3 x 12

Rope pushdowns – 3 x 15

Single arm cables – 3 x 12

 

Tuesday – Back + biceps

 

Barbell row – 5 x 12

Lat pull down – 3 x 20

Machine row – 3 x 20 rest pause

Giant set – Low cable + underhand row + Tbar row – 3 x 10 each

 

Standing dumbbell curl – 3 x pyramid (20,10,5,10,20)

Machine preacher curl – 3 x 20 reps

Rope hammer curls – 3 x 12 reps

 

Wednesday – Calves

 

Thursday – Legs

 

Leg extensions – 5 x 20 reps + 1 mega drop

Deep squats – 3 x 20 reps

Leg press – 3 x 50 reps

High cable piston squats – 5 x 12 each leg (no rest)

Uphill walking lunge intervals – 10 x 1 minute on, 30 secs off

 

Friday – Shoulders + triceps

 

Seated barbell press – 5 x 10

1 arm seated DB press – 3 x 15

Giant set – Behind neck press + Rear delt raise + Plate front raise – 3 x 15 each

Lateral raise – 5 x 20

Upright rows – 3 x 20

Shrugs – 5 x 20

 

Bodyweight Dips – 5 x 15

Overhead cables – 3 x 12

Single arm DB extensions – 3 x 12

 

Saturday – Biceps

Cycle 2 – Strength

 

Monday – Chest + Triceps

 

Flat bench press – 3 x 6

Incline Smith machine + power push ups – 3 x 6

Incline DB press – 3 x 6

Cable flyes – 3 x 8

 

Weighted Bench Dips – 3 x 8 + 1 drop set

Cable pushdowns – 5 x 8

 

Tuesday – Back + biceps

 

Deadlift – 3 x 6

Smith machine row – 3 x 8

Weighted chins – 3 x 5

Low cable row – 3 x 10

 

EZ bar curls – 3 x 8

Standing DB hammer curls – 3 x 10

Cable curls – 3 x 10

 

Wednesday – rest

 

Thursday – Legs

 

Squats – 5 x 6

Leg press – 5 x 8

Smith machine lunges – 3 x 8

Leg extensions – 3 x 8

Bodyweight hamstring curls – 3 x to failure

Smith machine calf raises – 5 x 10

Seated calf raises – 5 x 10

 

Friday – Shoulders + triceps

 

Seated machine shoulder press – 5 x 5

Standing behind neck push press – 5 x 5

Seated Dumbbell press – 3 x 6

Heavy lateral raises – 3 x 10

Cable rear delts – 3 x 10

Shrugs – 5 x 10

 

Cable pushdowns – 10 x 6

 

Saturday - Biceps

 

Cycle 3 - POWER

 

Monday –  Push

 

Flat bench – 3 x 3 + 3 singles

Power push ups onto benches – 5 x 5

Standing push press – 3 x 3

1 arm dumbbell push press – 3 x 3

weighted Dips – 3 x 5

Smith machine close grip bench – 3 x 5

 

Tuesday – Legs + Pull

 

Box jumps – 3 x 3 + 3 singles

Box Squats – 3 x 3

Weighted kneeling plyo jumps – 3 x 5

Broad jumps – 3 x 8

 

Speed Deadlift – 3 x 3

Hang cleans – 3 x 3

Dumbbell snatch – 3 x 5

Weighted pull ups – 3 x 5

 

Wednesday – Biceps + calves

 

Thursday – Push

 

Flat bench – 3 x 3 + 3 singles

Power push ups onto benches – 5 x 5

Standing push press – 3 x 3

1 arm dumbbell push press – 3 x 3

weighted Dips – 3 x 5

Smith machine close grip bench – 3 x 5

 

Friday – Legs + Pull

 

Box jumps – 3 x 3 + 3 singles

Box Squats – 3 x 3

Weighted kneeling plyo jumps – 3 x 5

Broad jumps – 3 x 8

 

Speed Deadlift – 3 x 3

Hang cleans – 3 x 3

Dumbbell snatch – 3 x 5

Weighted pull ups – 3 x 5

 

Saturday – Biceps + Calves

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