13 Week Strength Cycle

This program is a straightforward, no-frills approach to building strength over 13 weeks (one deload week). It includes four workouts per week, focusing on the fundamentals of squatting, pressing, and accessory work. Designed for efficiency, each session gets you in and out of the gym in an hour or less while delivering consistent progress.

Weekly Schedule:

2 Squat Days: Focus on building lower body strength with progressive overload. 2 Press Days: Develop upper body pushing strength through consistent progression. Short strength/power oriented conditioning efforts

Accessory/Conditioning Work:

Targeted exercises to support primary lifts, address imbalances, and improve overall conditioning. Linear progression ensures continuous improvement throughout the cycle.

Key Features:

Simple, effective programming. Balanced workload across major muscle groups. Prioritizes strength while maintaining a manageable time commitment.

Bottom Line:

This program is perfect for anyone looking to build strength efficiently without unnecessary complexity. Stick to the plan, trust the process, and see measurable gains in strength and conditioning over the 13 weeks.