ACCUMULATION
Week 1: Ramp to 3RM, 3x Clusters at 90%, 3x 5-4-3-2-1 at 70%
Week 2: Ramp to 2RM, 4x Clusters at 90%, 2x 5-4-3-2-1 at 70%
Week 3: Ramp to 1RM, 5x Clusters at 90%, 1x 5-4-3-2-1 at 70%
Week 4: Ramp to 1RM, 3x 5-4-3-2-1 at 70%, 2x Max Pump at 60%
STRENGTH
Weeks 5-8:
Ramp to 1RM, 3x Clusters at 90% 1RM
Ramp to 2RM from 70% 1RM, 2x Clusters at 90% 2RM
Ramp to 3RM from 70% 1RM, 1x Cluster at 90% 3RM
Max Reps at 70% 1RM
INTENSIFICATION
Week 9: Ramp to 3RM, 3x Clusters at 90%, 3x Max Reps-15sec-Max Reps at 80%
Week 10: Ramp to 2RM, 4x Clusters at 90%, 2x Max Reps-15sec-Max Reps at 80%
Week 11: Ramp to 1RM, 5x Clusters at 90%, 1x Max Reps-15sec-Max Reps at 80%
Week 12: Ramp to 1RM, 3x Max Reps-15sec-Max Reps at 80%, 2x Max Pump at 60%
STRENGTH
Weeks 13-16: Same as Weeks 5-8
TRANSFORMATION
Week 17: Ramp to 3RM, 3x Clusters at 90%, 3x 5reps-20sec-5reps-20sec-5reps at 80-85%
Week 18: Ramp to 2RM, 4x Clusters at 90%, 2x 5reps-20sec-5reps-20sec-5reps at 80-85%
Week 19: Ramp to 1RM, 5x Clusters at 90%, 1x 5reps-20sec-5reps-20sec-5reps at 80-85%
Week 20: Ramp to 1RM, 3x 5reps-20sec-5reps-20sec-5reps at 80-85%, 2x Max Pump at 60%
STRENGTH
Weeks 21-24: Same as Weeks 5-8