Category : Strength Building Workouts

Strength Building Workouts

McCullough 14 Week Powerlifting Cycle

This 14 week powerlifting cycle by Tom McCullough is taken from the article How To Design Your Workouts.

  • Week 1 – 70% x 2 sets of 10 repetitions
  • Week 2 – 70% x 2 sets of 10 repetitions
  • Week 3 – 73% x 2 sets of 8 repetitions
  • Week 4 –
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Strength Building Workouts

14-Week Anello Deadlift Cycle

This 14 week deadlift cycle comes from powerlifter Vince Anello. It is taken from the 183 article by Vince Anello, 14-Week Deadlift Cycle.

I have drawn up a 14-week routine for the deadlift. If a lifter’s previous best was 600, I feel 650 would

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Strength Building Workouts

Rippetoe Starting Strength Workouts

Alternate between Workout A and Workout B , 3 times a week on Monday,

Wednesday and Friday.

Listed sets do not doesn’t include warm-up sets. Add weight each week. Aim for 5 lbs or 2.5%.

Download the free Starting Strength Logbook CalculatorRead more

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Strength Building Workouts

Bill Starr’s Beginners 5×5 Workout 3

Monday – Heavy Day

  • Powercleans – 5 sets of 5
  • Bench – 5 sets of 5 1×10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
  • Squat – 5 sets of 5 1×10 weight from 3rd set

set 1 35% of target set 2 70% … Read more

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Strength Building Workouts

Bill Starr’s Beginners 5×5 Workout 2

Monday – Heavy Day

  • Powercleans – 5 sets of 5
  • Bench – 5 sets of 5 1×10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
  • Squat – 5 sets of 5 1×10 weight from 3rd set.

Set 1 35% of target set 2 70% of target set 3 80% … Read more

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Strength Building Workouts

Bill Starr’s Beginner 5×5 Workout

Monday (Heavy Day – > 85%)

  • Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
  • Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
  • Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (LightRead more

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Strength Building Workouts

Bill Starr’s 5×5 Workout

Monday:

  • Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
  • Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
  • Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

Wednesday:

  • Bench press, 5 X 5 (35%,
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