The 12-Week Cycle

The program is built around four strength sessions repeated across a 12-week cycle. The purpose is progressive strength work, with higher-intensity weeks, a deload, a 1RM test week, and a rest week included in the structure. Weeks Focus Load guide 1–3 Adaptation 70 to 80% of 1RM 4 Shock week 90 to 95% of 1RM 5–7 Adaptation 70 to 80% of 1RM 8–9 Shock weeks 90 to 95% of 1RM 10...