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 – 76% x 2 sets of 8 repetitions
• Week 5 – 79% x 2 sets of 5 repetitions
• Week 6 – 82% x 2 sets of 5 repetitions
• Week 7 – 85% x 2 sets of 5 repetitions
• Week 8 – 88% x 2 sets of 5 repetitions
• Week 9 – 91% x 2 sets of 3 repetitions
• Week 10 – 94% x 2 sets of 3 repetitions
• Week 11 – 97% x 2 sets of 2 repetitions
• Week 12 – 100% x 2 set of 2 repetitions
• Week 13 – 104% x 1 set of 1 repetition
• Week 14 – 107% – 111% x 1 set of 1 repetition

Example Warmup

This is an example of a warm up for someone who is squatting over 600 lbs.:

• 135 – 1 set of 10 repetitions
• 225 – 1 set of 5 repetitions
• 315 – 1 set of 3 repetitions
• 405 – 1 set of 1 repetition
• 495 – 1 set of 1 repetition

Recommended Training Split

• Monday – Squats
• Wednesday – Bench Press
• Friday – Deadlifts
• Saturday – Light Bench Press (optional)