Oly- and Strength-Bias

Macrocycle Table of Contents:

• Week 1: Hypertrophy 1

• Week 2: Hypertrophy 2

• Week 3: Hypertrophy 3

• Week 4: Hypertrophy 4

• Week 5: Hypertrophy Transition Week

• Week 6: Strength 1

• Week 7: Strength 2

• Week 8: Strength 3

• Week 9: Strength 4

• Week 10: Strength Transition Week

• Week 11: Peak 1

• Week 12: Peak 2

• Week 13: Peak 3

• Week 14: 1 RM Week

• Week 15: MetCon Testing Week

This Macrocycle contains 5 workouts per week designed for a rest day between workouts 2 and 3 and between 5 and the start of the next week. Here’s an example of how you can structure this:

Monday - Workout 1
Tuesday - Workout 2
Wednesday - Rest
Thursday - Workout 3
Friday - Workout 4
Saturday - Workout 5
Sunday - Rest