Strength phase
• The stronger a lifter becomes, likely the longer
they will need to dedicate to strength training
• Strength adaptations are driven by increased
intensity, so choosing exercises that lend
themselves to greater overload should be
prioritized.
• There should be an increase in Specificity toward
the competition variations.
• Progress intensity on a weekly basis while, making
small reductions in Volume weekly.
• Starting a Strength Block around the same weights
that you completed the Hypertrophy Block will
help smooth this transition from phase to phase.
• Because the Bench Press isn’t as structurally or
neurally fatiguing as any squat variation, you could
likely perform it as the primary movement for all
your sessions and follow it up with variations to
address specific weak areas.
• Potential Phase Length: 3 Weeks to 4 Months
Potential
• Phase Proportion: 20-70%
• Overloading parameters
• 70-90% of 1rm
• Sets of 3 to 6 Reps
• Strength adaptations necessitate increases in intensity
over time
Frequency (2)
Training Squat Bench Deadlift
days
4 days/week 3x/week 4x/week 2x/week
Training Squat Bench Deadlift
days
5 days/week 4x/week 4x/week 2,5x/week
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Squat Bench Deadlift Squat Squat
Bench Squat Bench Bench
Deadlift Deadlift
Strength phase
Day 1 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Deload
LB squat 1x5 1x5 1x5 1x5 1x5 4x5
RPE 6 RPE 7 RPE 8 RPE 9 RPE 10 75% av
5RM fra
uke 5
7x5 6x5 5-6 x 5 5x5 4-5 x 5
8-12% 8-12% 8-12% 8-12% 8-12%
under under under under under
Spoto 4x6 4x6 3-4 x 6 3x5 3x5 2x5
press 70% av 73% av 75% av 78% av 80% av 65% av
1RM 1RM 1RM 1RM 1RM 1RM
Low 4-5 x 5 4x5 3-4 x 5 3x4 3x3 2x3
pause 70% av 73% av 75% av 78% av 80% av 65% av
deadlift 1RM 1RM 1RM 1RM 1RM 1RM
Deficit 4 x 10 3 x 12 3 x 10 2 x 12 2 x 10 3x8
lunges
Leg press 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10
RPE 6-7 RPE 7 RPE 7-8 RPE 8 RPE 8-9 RPE 6
Strength phase
Day 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Deload
Bench 1x5 1x5 1x5 1x5 1x5 5x5
Press RPE 6 RPE 7 RPE 8 RPE 9 RPE 10 75% av
8RM fra
uke 5
8x5 7x5 6-7 x 5 6x5 5-6 x 5
8-12% 8-12% 8-12% 8-12% 8-12%
under under under under under
Military 4 x 6-8 3-4 x 6-8 3 x 6-8 2-3 x 6-8 2 x 6-8 2x8
press (BB RPE 6 RPE 6-7 RPE 7 RPE 7-8 RPE 8 RPE 6
or DB)
Bentover 5x6 5x6 4-5 x 6 4x6 3-4 x 6 3x6
rows RPE 6 RPE 6-7 RPE 7 RPE 7-8 RPE 8 RPE 6
Lat 5 x 8-10 5 x 8-10 5 x 8-10 5 x 8-10 5 x 8-10 4x8
pulldown
DB front 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10
raises
Triceps 3 x AMRAP 3 x AMRAP 3 x AMRAP 3 x AMRAP 3 x AMRAP
dips
Strength phase
Day 3 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Deload
Deficit 1x3 1x3 1x3 1x3 1x3 4x3
deadlift RPE 6 RPE 7 RPE 8 RPE 9 RPE 10 75% av
8RM fra
uke 5
6x3 5-6 x 3 5x3 4-5 x 3 4x3
8-12% 8-12% 8-12% 8-12% 8-12%
under under under under under
LB pause 3x5 3x5 3x5 2-3 x 5 2x5 3x5
squat 75% av 75% av 75% av 75% av 75% av RPE 6
5RM fra 5RM fra 5RM fra 5RM fra 5RM fra
dag 1 dag 1 dag 1 dag 1 dag 1
Good 5x8 4-5 x 8 4x8 3-4 x 8 3x8 4x8
morning RPE 6-7 RPE 7 RPE 7-8 RPE 8 RPE 9 RPE 6
Leg 4 x 10 3 x 12 3 x 10 2 x 12 2 x 10 3 x 10
extension
Side-lying 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10
hip
abduction
Strength phase
Day 4 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Deload
Pin squat 4x5 4x5 3-4 x 5 3-4 x 5 3x5 3x5
85% av 85% av 85% av 85% av 85% av 75% av
5RM fra 5RM fra 5RM fra 5RM fra 5RM fra 5RM fra
dag 1 dag 1 dag 1 dag 1 dag 1 dag 1
Incline 5x6 4-5 x 6 4x6 3-4 x 6 3x6 2-3 x 6
bench RPE 6 RPE 6-7 RPE 7 RPE 7-8 RPE 8 RPE 6
(BB or
DB)
Lat 5 x 8-10 5 x 8-10 5 x 8-10 5 x 8-10 5 x 8-10 4x8
pulldown
(chin ups
grip)
Triceps 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10
push-
down
single arm
Biceps 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10
curl
Strength phase
Day 5 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Deload
LB squat 2x3 2x3 1x3 2x2 1x2 1x3
RPE 7 RPE 7-8 RPE 8 RPE 8-9 RPE 9 RPE 7
3x5 3x4 3x4 3x3 2x3 3x4
RPE 7 RPE 7-8 RPE 8 RPE 8-9 RPE 9 RPE 6
Bench 1x3 1x3 2x2 2x2 1x2 1x3
press RPE 7 RPE 7-8 RPE 8 RPE 8-9 RPE 9 RPE 7
3x5 3 x 5-4 3x4 3x3 2x3 3x4
RPE 7 RPE 7-8 RPE 8 RPE 8-9 RPE 9 RPE 6
Deadlift 1x3 2x2 1x2 1x1 1x1 1x2
RPE 7 RPE 7-8 RPE 8 RPE 8-9 RPE 9 RPE 7
4x4 3x4 3x3 2x3 2x2 3x4
RPE 7 RPE 7-8 RPE 8 RPE 8-9 RPE 9 RPE 6
