5 Week Hypertrophy Cycle

W1

 

Day 1

Strength

Power Snatch from Blocks at Knee 3RM/90% x 2 x 3

Back Squat with Belt 8RM/90% x 2 x 8

Axle Bar Deadlift 5RM/90% x 2 x 5

Bench Press 8RM/90% x 2 x 8

Accessory Work

Bent Over Rows 3 x 8

Weighted Pushups 3 x 10

Arms Super Set 2 Movements 4 x 10

Planks 3x45 seconds

Back Extensions x 100

 

Day 2

Strength

Power Clean from Blocks at Knee 3RM/90% x 2 x 3

Clean High Pulls 8RM/3 x 8

Power Jerk/Pause in Dip and Catch 3RM/80% x 2 x 3

Front Squat with Belt 5RM/1st Rep Paused 1 Second/ 90% x 2 x 5 Not Paused

Accessory Work

Pullups Wide Grip 3xMax

Back Extensions x 100

 

 

Day 3

Strength

Clean Deadlift 5RM/90% x 2 x 5

Back Squat with Belt 5RM/1st Rep Paused 1 Second/90% x 2 x 5 Not Paused

Push Press 8RM/90% x 2 x 8

Accessory Work

Chest Supported Rows 3 x 8

Dips 3x8

Arms Super Set 2 Movements 4x10

Leg Throws 3 x 10

Back Extensions x 100

 

Day 4

Strength

Muscle Snatch 5RM/90% x 5

Front Squat with Belt 1RM/80% x 3 x 3

Accessory Work

Mobility

Back Extensions x 100

 

Day 5

Strength

Snatch Pull to Kneex2 + High Pull+Snatch + 2 Overhead Squats 1RM/90% x 1

Clean Pull to Kneex2 + High Pull+Clean + 2 Front Squats + Jerk 1RM/85% x 1

Back Squat without Belt/50lb of Chains 3RM/1st Rep Paused 3 Seconds/90% x 2 x 3 Not Paused

Accessory Work

Unilateral Farmer Walks 

 3 x 45 sec (each arm)

Back Extensions x 75

 

 

Day 6

Strength

Deadlift from 2 Inch Deficit 5RM/90% x 2 x 5

Barbell Hip Thrusts with band around knees 8RM/90% x 2 x 8

Strict Press 5RM/90% x 2 x 5

Snatch Grip Push Press 5RM/90% x 2 x 5

Accessory Work

Pullups 5xMax

Unitlateral Stiff Legged Deadlifts 3 x 8

Arms Super Set 2 Movements 4x10

Back Extensions x 100

 

W2

 

Day 7

Strength

Power Snatch from Blocks at Knee 3RM/90% x 2 x 3

Back Squat with Belt 8RM/90% x 2 x 8

Axle Bar Deadlifts 5RM/90% x 2 x 5

Bench Press 8RM/90% x 2 x 8

Accessory Work

Bent Over Rows 3 x 8

Weighted Pushups 3 x 10

Arms Super Set 2 Movements 4 x 10

Planks 3x45 seconds

Back Extensions x 100

 

Day 8

Strength

Power Clean from Blocks at Knee 3RM/90% x 2 x 3

Clean High Pulls 8RM/3 x 8

Power Jerk/Pause in Dip and Catch 3RM/80% x 2 x 2

Front Squat with Belt 5RM/1st Rep Paused 1 Second/90% x 2 x 5 Not Paused

Accessory Work

Pullups Wide Grip 3xMax

Back Extensions x 100

 

Day 9

Strength

Clean Deadlift 5RM/90% x 2 x 5

Back Squat with Belt 5RM/1st Rep Paused 1 Second/90% x 2 x 5 Not Paused

Push Presses 8RM/90% x 2 x 8

Accessory Work

Chest Supported Rows 3 x 8

Dips 3x8

Arms Super Set 2 Movements 4x10

Leg Throws 3 x 10

Back Extensions x 100

 

Day 10

Strength

Muscle Snatch 5RM/90% x 5

Front Squat with Belt 1RM/80% x 3 x 3

Accessory Work

Mobility

Back Extensions x 100

 

Day 11

Strength

Snatch Pull to Kneex2 + High Pull+Snatch + 2 Overhead Squats 1RM/90% x 1

Clean Pull to Kneex2 + High Pull+Clean + 2 Front Squats + Jerk 1RM/85% x 1

Back Squat without Belt/50lb of Chains 3RM/1st Rep Paused 3 Seconds/90% x 2 x 3 Not Paused

Accessory Work

Unilateral Farmer Walks 

 3 x 45 sec (each arm)

Back Extensions x 75

 

Day 12

Strength

Deadlift from 2 Inch Deficit 5RM/90% x 2 x 5

Barbell Hip Thrusts with band around knees 8RM/90% x 2 x 8

Strict Press 5RM/90% x 2 x 5

Snatch Grip Push Press 5RM/90% x 2 x 5

Accessory Work

Pullups 5xMax

Unitlateral Stiff Legged Deadlifts 3 x 8

Arms Super Set 2 Movements 4x10

Back Extensions x 100

 

W3

 

Day 13

Strength

Snatch from Blocks at Knee 3RM/90% x 2 x 3

Back Squat with Belt 5RM/90% x 2 x 5

Axle Bar Deadlifts 3RM/90% x 2 x 5

Bench Press 5RM/90% x 2 x 5

Accessory Work

Bent Over Rows 3 x 5

Weighted Pushups 3 x 5

Arms Super Set 2 Movements 4 x 10

Planks 3x45 seconds

Back Extensions x 100

 

Day 14

Strength

Clean from Blocks at Knee 3RM/90% x 2 x 3

Clean High Pulls 5RM/3 x 5

Power Jerk/Pause in Catch 3RM/80% x 2 x 2

Front Squat with Belt 3RM/1st Rep Paused 3 Second/90% x 2 x 3 Not Paused

Accessory Work

Pullups Wide Grip 3xMax

Back Extensions x 100

 

Day 15

Strength

Clean Deadlift 3RM/90% x 2 x 3

Back Squat with Belt 3RM/1st Rep Paused 3 Second/90% x 2 x 3 Not Paused

Push Press 5RM/90% x 2 x 5

Accessory Work

Chest Supported Rows 3 x 8

Arms Super Set 2 Movements 4x10

Leg Throws 3 x 10

Back Extensions x 100

 

Day 16

Strength

Muscle Snatch 3RM/90% x 3

Front Squat with Belt 1RM/80% x 2 x 3

Accessory Work

Mobility

Back Extensions x 100

 

Day 17

Strength

Snatch High Pull + Snatch + 2 OHS 1RM/90% x 1

Clean Pull + Clean + Front Squat + Jerk 1RM/85% x 1

Back Squat without Belt/50lb of Chains 3RM/1st Rep Paused 3 Seconds/90% x 2 x 3 Not Paused

Accessory Work

Unilateral Farmer Walks 

 3 x 45 sec (each arm)

Back Extensions x 75

 

Day 18

Strength

Deadlift from 2 Inch Deficit 3RM/90% x 2 x 3

Barbell Hip Thrusts with band around knees 5RM/90% x 2 x 5

Strict Press 3RM/90% x 2 x 3

Snatch Grip Push Press 3RM/90% x 2 x 3

Accessory Work

Pullups 5xMax

Stiff Legged Deadlifts 3 x 8

Arms Super Set 2 Movements 4x10

Back Extensions x 100

 

W4

 

Day 19

Strength

Back Squat with Belt 5RM/90% x 2 x 5

Snatch from Blocks at Knee 3RM/90% x 2 x 3

Axle Bar Deadlifts 3RM/90% x 2 x 5

Bench Press 5RM/90% x 2 x 5

Accessory Work

Bent Over Rows 3 x 5

Weighted Pushups 3 x 5

Arms Super Set 2 Movements 4 x 10

Planks 3x45 seconds

Back Extensions x 100

 

Day 20

Strength

Front Squat with Belt 3RM/1st Rep Paused 3 Second/90% x 2 x 3 Not Paused

Clean from Blocks at Knee 3RM/90% x 2 x 3

Clean High Pulls 5RM/3 x 5

Power Jerk/Pause in Catch 3RM/80% x 2 x 2

Accessory Work

Pullups Wide Grip 3xMax

Back Extensions x 100

 

Day 21

Strength

Clean Deadlift 3RM/90% x 2 x 3

Back Squat with Belt 3RM/1st Rep Paused 3 Second/90% x 2 x 3 Not Paused

Push Press 5RM/90% x 2 x 5

Accessory Work

Chest Supported Rows 3 x 5

Arms Super Set 2 Movements 4x10

Leg Throws 3 x 10

Back Extensions x 100

 

Day 22

Strength

Front Squat with Belt 1RM/80% x 2 x 3

Muscle Snatch 3RM/90% x 3

Accessory Work

Mobility

Back Extensions x 100

 

Day 23

Strength

Snatch Pull to Kneex2 + Snatch + Overhead Squat 1RM/90% x 1

Clean Pull to Kneex2 + Clean + Front Squat + Jerk1RM/85% x 1

Back Squat without Belt/50lb of Chains 3RM/1st Rep Paused 1 Seconds/90% x 2 x 3 Not Paused

Accessory Work

Unilateral Farmer Walks 

 3 x 45 sec (each arm)

Back Extensions x 75

 

Day 24

Strength

Deadlift from 2 Inch Deficit 3RM/90% x 2 x 3

Barbell Hip Thrusts with band around knees 5RM/90% x 2 x 5

Strict Press 3RM/90% x 2 x 3

Snatch Grip Push Press 3RM/90% x 2 x 3

Accessory Work

Pullups 5xMax

Stiff Legged Deadlifts 3 x 8

Arms Super Set 2 Movements 4x10

Back Extensions x 100

 

W5

 

Day 25

Strength

Snatch from Blocks at Knee 3RM

Back Squat with Belt 5RM/90% x 5

Axle Bar Deadlifts 3RM

Bench Press 3RM

Accessory Work

Bent Over Rows 3 x 5

Weighted Pushups 3 x 5

Arms Super Set 2 Movements 4 x 10

Planks 3x45 seconds

Back Extensions x 75

 

Day 26

Strength

Clean from Blocks at Knee 3RM

Clean High Pulls 5RM/3 x 5

Power Jerk/Pause in Catch 3RM

Front Squat with Belt 3RM/1st Rep Paused 3 Second/90% x 3 Not Paused

Accessory Work

Back Extensions x 75

 

Day 27

Strength

Clean Deadlift 3RM/90% x 3

Back Squat with Belt 3RM/1st Rep Paused 3 Second/90% x 3 Not Paused

Push Press 5RM

Accessory Work

Arms Super Set 2 Movements 4x10

Leg Throws 3 x 10

Back Extensions x 75

 

Day 28

Strength

Muscle Snatch 1RM

Front Squat with Belt 1RM/80% x 3

Accessory Work

Mobility

 

Day 29

Strength

Snatch High Pull + Snatch 1RM

Clean High Pull + Clean + Jerk 1RM

Back Squat without Belt 3RM

Accessory Work

Unilateral Farmer Walks 

 3 x 45 sec (each arm)

 

Day 30

Strength

Deadlift from 2 Inch Deficit 1RM

Barbell Hip Thrusts with band around knees 5RM/90% x 5

Strict Press 3RM/90% x 2 x 3

Snatch Grip Push Press 1RM

Accessory Work

Stiff Legged Deadlifts 3 x 8

Arms Super Set 2 Movements 4x10

tyler reiter