Cycle 5 was focused on building a big base of strength across all of the main patterns (squat, hinge, pull, push, single leg, and core).
Cycle 6 is our second big strength block of 2025 and this article will cover everything you need to know about June + everything you need to know to make sure you are getting the most out of every strength program you do.
Overall Focus
The focus for Cycle 6 is to push our strength up as high as we can before starting our hypertrophy and fitness summer cycles.
February was our last dedicated strength block and we had more PRs (personal records) in that cycle than we had ever seen in a single month.
The next 2 training cycles we have (July + August) will heavily emphasize hypertrophy and fitness. By pushing our strength up as high as possible we can make sure our hypertrophy cycle is incredibly productive.
Daily Focus
For this training cycle we are going to have higher reps than a normal strength cycle and we will be bringing them down every 2 weeks so they set us up to be ready for heavy work with lower reps in June.
Below is a weekly breakdown of how each day will be laid out but if you have any questions make sure to ask your coach when you take your next class.
Monday
- Back Squat + DB Bench Press of Barbell Strict Press and Kettlebell Reverse Lunges or Kettlebell Step Ups + High Intensity Conditioning Finisher
Tuesday
- Barbell RDLs or Deadstop Deadlifts and Plyometrics + Pull Ups or Jackknife Pull Ups and Carries or Isometric Core + Lateral Lunges or Split Squats, Shoulder Bodybuilding and Calf Raises
Wednesday
- 30-40 Minute Interval Conditioning + Arm Finishers
Thursday
- Back Rack Reverse Lunges or Front Foot Elevated Split Squats and Core + Staggered Stance KB Deadlifts or Single Leg DB RDLs and DB Strict Press or Half Kneeling Landmine Press + Glute, Shoulder and Core Finishers
Friday
- Bench Press + Dual KB Front Rack Squats or Barbell Front Squats and Ring Rows or Single Arm DB Rows + High Intensity Sprint Conditioning
Saturday
- 30-40 Minute Tough Aerobic Conditioning + Arm Finishers
The Most Effective Ways to Maximize Strength Training
1. One set at an 8-9 RPE on every big strength day.
If you have 5 sets you would attack your sets as follows:
Set 1 – RPE 6
Set 2 – RPE 7
Set 3 – RPE 7
Set 4 – RPE 8
Set 5 – RPE 8-9
2. Highlight your warmup.
Think of a big lift like a presentation. Probably best not to wing it.
When it comes to strength training your body will give you great outputs if you’re not making it stressful for your body to perform.
Prepare well and strength increases will follow.
3. Add 5-10 lbs to your big lifts (Back Squat + Bench Press) every week if you can.
Big strength days should be met with a plan.
If you lifted 100 lbs on week 1 then your goal automatically becomes 105 lbs on week 2.
Track your progress in each session and make sure to review last weeks results before choosing weights the following week.
4. Increase protein intake at breakfast to 35-50 grams.
Your body has stores of carbohydrates and fats but does not have the same storage centers for protein.
What does this mean?
It means that most of us start our days in a slight deficit of protein.
By increasing protein intake in the mornings we are setting ourselves up for continued recovery from the day before while also setting ourselves up to be more prepared for what the days throws at you.
In short, it means that we are making stress less stressful on your body.
Have a game plan for what you’re eating in the morning and stick with it. You’ll be amazed at what it does to your body and your health.
5. Increase sleep in either quantity or quality.
Strength training is fun but it’s also tough.
Sleep is where we reap the rewards from our hard work while also creating a great jumping off point for more growth the next day.
There are zero things on this list that will maximize strength gains like sleep will.
Want to increase quality of sleep? Work on your sleep environment and sleep routine.
Want to increase quantity of sleep? Have shut down times for devices and make sure you are going to bed at the same time every night.
Cycle 6 Considerations
Here are 4 things to focus on in Cycle 6:
1. Track your progress in Wodify. This will help you know what weights to hit each week.
2. Stay as consistent as possible on what days you train. Finding a rhythm does incredible things for your body.
3. Focus hard on your single leg exercises on Thursday and your pulling exercises on Tuesday. The single leg exercises we chose will all help drive up your back squat and the pulling exercises we chose will drive up your bench press.
4. Plan your protein. Don’t guess what you will be eating for breakfast. Having a plan will elevate your nutrition more than almost anything else will.
Time to get strong, folks.
See you Monday!