STRENGTH CYCLE


🏋🏻‍♀️ NEW POWER BUILDING STRENGTH CYCLE 🏋🏻

Let’s talk about the NEW POWER BUILDING STRENGTH CYCLE (8 WEEKS) that starts Monday, January 6th, 2025 😅😤💪🏻!!



The goal of the POWER BUILDING strength cycle is to build on the foundation established in our “10-Rep Cycle” and “Base Progression” phases. We’re focusing on developing both muscle mass and strength through progressive overload and strategic movement variation.

This cycle introduces new movements and follows an undulating progression model to target both hypertrophy and strength gains. The compound lifts with higher rep ranges on the odd weeks require greater time under tension which stimulates growth hormone release, promoting muscle hypertrophy. The linear progression on primary power lifts improves neuromuscular drive and enhances motor unit recruitment (muscle fibers engage better), leading to greater force production and absolute strength.

Why this matters? By alternating between hypertrophy-focused weeks and strength-based progressions, this cycle ensures balanced development. You’ll not only gain size and also sharpen the neuromuscular efficiency needed for maximum strength.



🏋🏻‍♀️ FOCUSED LIFTS 🏋🏻‍♂️



LOWER BODY PUSH ⬇️

Front Rack Lunge

Back Squat 
Front Squat 


LOWER BODY PULL ⬇️

Sumo Deadlift 
Deadlift

Power Clean 


UPPER BODY PUSH/PULL ⬇️

Strict Pull-Up 
Push Press 
Bench Press 
Strict Press

Can't wait to see all the GAINZ 😤✨🔥💪🏻...



As always, we will take great care of you in class - JUST SHOW UP 🫶🏻