Cycled Load Program

(Advanced)

Strength program for Bench, Squat and Deadlift

Take your known or estimated 1RM and deduct 10% for a one set, 8-week program.

Example

295lb Bench Press 1RM x 10%(.10) = 29.5lbs rounded to 30lbs

Week 1   WW 205lb x AMRAP (Maybe 12 reps)             

Week 2   WW 235lb x AMRAP (8 reps)

Week 3   WW 265lb x AMRAP (3 reps)

Week 4   WW 295lb x AMRAP (1 rep)

Week 5   WW 205lb x AMRAP (15 reps)

Week 6   WW 235lb x AMRAP (10 reps)

Week 7   WW 265lb x AMRAP (5 reps)

Week 8   WW 295lb x AMRAP (2 reps)

Warm-up = Barx10, .45x5, .65x3, .75x2, .85x2, .93x1

Use Working Weight (WW) for warm-up weight calculations