9-Week Strength Hypertrophy Cycle

This is a two-phase program; two 4-week training blocks consisted of five training sessions per week, with an additional ninth week designed for max testing. This program is high in volume and intensity, geared to increase strength and muscular hypertrophy. The increasing intensity over the nine week cycle demands adherence to the program, nutrition, sleep, and recovery.

Additionally, the added emphasis on the Olympic weightlifting movements and their derivatives offers the athlete increased power production, technique development, and overall improved athletic capacities. The last half of this program is geared towards increasing squatting and pulling strength, with the last two weeks prepping you for a Week 9 max test out.

Volume: High

Intensity: Moderate / Adjustable

Good For:

  • Squat Strength (Back and Front)

  • Pulling (Deadlifting and Olys)

  • Upper Body Strength and Power

  • Olympic Weightlifting Technique

  • Muscular Development (Hypertrophy)


Jump Ahead...

Week 1 (Day 1-7)

Week 2 (Day 8-14)

Week 3 (Day 15-21)

Week 4 (Day 22-28)

Week 5 (Day 29-35)

Week 6 (Day 36-42)

Week 7 (Day 43-49)

Week 8 (Day 50-56)

Week 9 (Day 57-63)