Meshed Gears: Rotating Cycles for Strength & Hypertrophy

Strength and Muscle

6 weeks / 4 days per week

This is my own work. The basis was that I feel that different lifts benefit from different periodization lengths, and that it would be great if each lift peaked on a different week to allow to focus on one at a time, and maximize recovery.

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Week 1

Squat

Main

1 x 82%

5 x 70%

5 x 70%

5 x 70%

Lat Pulldown

Main

4 x 8 reps

Romanian Deadlift

Supplemental

3 x 10 reps

Walking Lunges

Assistance

2 x 12 reps

Bench Press

Main

1 x 82%

5 x 70%

5 x 70%

5 x 70%

Bent Over • Row

Main

4 x 8 reps

Seated • Shoulder Press

Supplemental

3 x 10 reps

Chest Supported Row

Supplemental

3 x 10 reps

Tricep Pushdown

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 12 reps

Deadlift

Main

1 x 5 reps

Lat Pulldown

Main

4 x 8 reps

Hip Thrust

Supplemental

3 x 10 reps

Good Morning

Supplemental

3 x 10 reps

Crunch

Assistance

3 x 15 reps

Overhead • Press

Main

5 x 5 reps

Landmine Press

Supplemental

8 x 80%

8 x 80%

8 x 80%

8 x 80%

5 x 80%

Chest Supported Row

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 15 reps

Week 2

Squat

Main

1 x 87%

4 x 72%

4 x 72%

4 x 72%

Lat Pulldown

Main

4 x 5 reps

Romanian Deadlift

Supplemental

3 x 10 reps

Walking Lunges

Assistance

2 x 12 reps

Bench Press

Main

1 x 85%

4 x 72%

4 x 72%

4 x 72%

Bent Over • Row

Main

6 x 85%

6 x 75%

6 x 75%

6 x 75%

6 x 75%

Seated • Shoulder Press

Supplemental

3 x 10 reps

Chest Supported Row

Supplemental

3 x 10 reps

Tricep Pushdown

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 12 reps

Deadlift

Main

1 x 5 reps

Lat Pulldown

Main

4 x 5 reps

Hip Thrust

Supplemental

3 x 10 reps

Good Morning

Supplemental

3 x 10 reps

Crunch

Assistance

3 x 15 reps

Overhead • Press

Main

5 x 5 reps

Landmine Press

Supplemental

8 x 80%

8 x 80%

8 x 80%

8 x 80%

5 x 80%

Chest Supported Row

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 15 reps

Week 3

Squat

Main

1 x 92%

5 x 70%

5 x 50%

Lat Pulldown

Main

3 x 3 reps

Romanian Deadlift

Supplemental

3 x 10 reps

Walking Lunges

Assistance

2 x 12 reps

Bench Press

Main

1 x 92%

5 x 70%

5 x 70%

Bent Over • Row

Main

4 x 10 reps

Seated • Shoulder Press

Supplemental

3 x 10 reps

Chest Supported Row

Supplemental

3 x 10 reps

Tricep Pushdown

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 12 reps

Deadlift

Main

1 x 3 reps

Lat Pulldown

Main

3 x 3 reps

Hip Thrust

Supplemental

3 x 10 reps

Good Morning

Supplemental

3 x 10 reps

Crunch

Assistance

3 x 15 reps

Overhead • Press

Main

5 x 5 reps

Landmine Press

Supplemental

8 x 80%

8 x 80%

8 x 80%

8 x 80%

5 x 80%

Chest Supported Row

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 15 reps

Week 4

Squat

Main

1 x 6 reps

Lat Pulldown

Main

4 x 8 reps

Romanian Deadlift

Supplemental

3 x 10 reps

Walking Lunges

Assistance

2 x 12 reps

Bench Press

Main

1 x 82%

5 x 70%

5 x 70%

5 x 70%

Bent Over • Row

Main

5 x 8 reps

Seated • Shoulder Press

Supplemental

3 x 10 reps

Chest Supported Row

Supplemental

3 x 10 reps

Tricep Pushdown

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 12 reps

Deadlift

Main

1 x 3 reps

Lat Pulldown

Main

4 x 8 reps

Hip Thrust

Supplemental

3 x 10 reps

Good Morning

Supplemental

3 x 10 reps

Crunch

Assistance

3 x 15 reps

Overhead • Press

Main

5 x 5 reps

Landmine Press

Supplemental

8 x 80%

8 x 80%

8 x 80%

8 x 80%

5 x 80%

Chest Supported Row

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 15 reps

Week 5

Squat

Main

1 x 82%

5 x 70%

5 x 70%

5 x 70%

Lat Pulldown

Main

4 x 5 reps

Romanian Deadlift

Supplemental

3 x 10 reps

Walking Lunges

Assistance

2 x 12 reps

Bench Press

Main

1 x 85%

4 x 72%

4 x 72%

4 x 72%

Bent Over • Row

Main

4 x 6 reps

Seated • Shoulder Press

Supplemental

3 x 10 reps

Chest Supported Row

Supplemental

3 x 10 reps

Tricep Pushdown

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 12 reps

Deadlift

Main

1 x 2 reps

Lat Pulldown

Main

4 x 5 reps

Hip Thrust

Supplemental

3 x 10 reps

Good Morning

Supplemental

3 x 10 reps

Crunch

Assistance

3 x 15 reps

Overhead • Press

Main

5 x 5 reps

Landmine Press

Supplemental

8 x 80%

8 x 80%

8 x 80%

8 x 80%

5 x 80%

Chest Supported Row

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 15 reps

Week 6

Squat

Main

1 x 87%

4 x 72%

4 x 72%

4 x 72%

Lat Pulldown

Main

3 x 3 reps

Romanian Deadlift

Supplemental

3 x 10 reps

Walking Lunges

Assistance

2 x 12 reps

Bench Press

Main

1 x 92%

5 x 70%

5 x 70%

Bent Over • Row

Main

10 x 60%

10 x 60%

10 x 50%

Seated • Shoulder Press

Supplemental

3 x 10 reps

Chest Supported Row

Supplemental

3 x 10 reps

Tricep Pushdown

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 12 reps

Deadlift

Main

1 x 2 reps

Lat Pulldown

Main

3 x 3 reps

Hip Thrust

Supplemental

3 x 10 reps

Good Morning

Supplemental

3 x 10 reps

Crunch

Assistance

3 x 15 reps

Overhead • Press

Main

5 x 5 reps

Landmine Press

Supplemental

8 x 80%

8 x 80%

8 x 80%

8 x 80%

5 x 80%

Chest Supported Row

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 15 reps

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