8 Week Week 1: Phase IWeeks 2-3: Phase IIWeeks 4-5: Phase IIIWeeks 6-8: Peak Phase6 week Week 1: Phase IWeek 2: Phase IIWeeks 3-4: Phase IIIWeeks 5-6: Peak PhasePROGRAM #1Phase I - %’s10x40%, 8x50%, 5x60%, 10x65%, 10x70%, 10x75%Phase II - %’s10x40%, 8x50%, 5x65%, 5x80%, 5x82%, 5x85%, 10x70%Phase III - %’s10x45%, 8x60%, 5x70%, 3x82%, 3x87%, 3x92%, 5x80%, 10x70%Peak Phase - %’s10x45%, 8x60%, 5x70%, 1x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72%PROGRAM #2Phase I10x40%, 8x50%, 5x60%, 10x72%x3 setsPhase II10x40%, 8x50%, 5x60%, 5x83%x4 setsPhase III10x45%, 8x60%, 5x80%, 3x92%x4 sets, 10x70%Peak Phase:10x45%, 8x60%, 5x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72%
Squat Training Cycle
1)Day #1 is the first squat day of the week (heavy), Train with the weight in theleft hand column that corresponds with your max (1RM, 3RM, 5RM). Traineach phase with the percents as outlined. When you are able to achieve the proper sets with the weight prescribed then increased the max by ten poundsfor the next week.