Strength Training – Monthly Cycles with Supplemental Volume

About the plan

12-week strength training plan in three four-week cycles for people who want to add size without giving up strength progression. Each day is dedicated to one lift — overhead press on Monday, deadlift on Tuesday, bench press on Thursday and squat on Friday — and has two parts. The first is three sets at a rising percentage of your training max, with the last one to technical failure, following the monthly cycle of five, three and one reps with a deload in the fourth week. The second is the supplemental volume: five sets of ten reps of the same lift with a light load between 50% and 65% of your training max. This second part is what sets the plan apart — it adds fifty reps in the same movement pattern without interfering with the heavy part, and it is the simplest way to add volume to a strength plan. The supplemental load rises each cycle: 50% in the first, 60% in the second and 65% in the third. Accessories stay at three exercises per session. It is a plan with a predictable schedule and slow, steady progression that runs well for several cycles in a row.