Strength Training – 6-Week Strength Peak

About the plan

6-week strength training plan for experienced lifters who need to hit a new max on a set date — a test, a competition or the end of a long cycle. Each week is an entire phase instead of a step within a phase: weeks 1 and 2 are muscular conditioning with sets of eight to ten reps at moderate load, week 3 is heavy accumulation with five sets of five at 80%, week 4 is dynamic work with lighter load performed at the highest possible speed — which works as a deload without stopping training — week 5 is overload with the highest load of the cycle and week 6 tests the max on all three lifts. The split is upper and lower body twice each, with squat on Monday, bench press on Tuesday, deadlift on Thursday and incline bench press on Friday. Because it is short, the plan doesn't build a base: it organizes and expresses the strength you already have. Use it after a long volume block and not as a permanent plan.