intermediateStrength

Dynamic Strength

Lower Dynamic A · Upper Dynamic A · Lower Dynamic B · Upper Dynamic B

Duration
8 weeks
Frequency
4 days/wk
Sessions
32
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Lower Dynamic A - vertical / bilateralWeek 1, day 1
  • Back Squat1 × 3RIR 23-5 min
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1 of 4 slots in this session.

How the 8 weeks run

  1. Way in

    Adaptation

    1 week

    Finds your working weights before the loading starts.

  2. The work

    Weeks 1–6

    6 weeks

    Every load comes from your own logged sets.

  3. Way out

    Deload

    1 week

    Takes the fatigue off, so the next cycle starts fresh rather than tired.

Inside the program

142prescribed exercisesacross 32 sessions

  • Sets, reps and rest on every one, and a reps-in-reserve target wherever it applies.
  • Every load comes from your own logged sets.
  • Your log carries into whatever you run next.
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