Cycle 4 was focused on getting as fit as we possibly could and if you were anything like me you were feeling it by week 3. By “it” I mean “sweat.”
Cycle 5 is all about starting our ramp up for our next big strength block in June while still making sure we are ready to hit our fitness work hard by July and August.
In this article we will give you an overview of Cycle 5 and tell you why most programs fail and how we are going to avoid the same problem.
Overall Focus
The focus for Cycle 5 is to make our base of strength and fitness as big as possible before coming into our second big strength block of 2025.
We did this in January and we saw more PRs in the following months than we had ever seen before.
Think of May as a much more intense version of January.
The next 2 training cycles we have (June + July) will heavily emphasize strength and hypertrophy and this block will set us up to be ready for it.
To simplify, May is us putting the ball on the tee and June, July and August we are knocking it out of the park.
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
- Bench Press and RDLs or Deficit KB Deadlifts + Heel Elevated Goblet Squats or Front Rack Box Squats and Core Work + Arm and Glute Finishers
Tuesday
- KB Swings or RDLs and Chin Ups or Rows + High Intensity Interval Training (HIIT)
Wednesday
- 30-40 Minute Tough Aerobic Conditioning (WARNING: Progressing In Difficulty From Cycle 4) + Core Finishers
Thursday
- T Bar Landmine Rows or Gorilla Rows and Heavy Glute Bridges or Single Leg Hip Thrusts + High Intensity Interval Training (HIIT)
Friday
- Back Squat and Core + Half Kneeling Landmine Press or DB Incline Bench Press and DB Walking Lunges or Goblet Forward Lunges + Arm and Hamstring Finishers
Saturday
- 30-40 Minute Tough Aerobic Conditioning (WARNING: Progressing In Difficulty From Cycle 4) + Shoulder and Core Finishers
Why Do Most Programs Fail?
Imagine a world where we went from 24 degrees one day to 96 degrees the next day.
Mass chaos and even more sweat.
A great program is made (or broken) on how big of a base it builds for the person completing it.
A natural law we all follow is that acclimation allows us to handle more intensity or stress.
This is where most programs fall flat.
Every great program gives the person doing the program enough time to build the biggest base possible and once that base is built the program ramps up to a higher intensity.
A good program doesn’t go against the natural order.
So How Do We Use This?
1. We perform 4 specific training cycles per 4 month block of time.
2. Each individual month builds on the previous month and each 4 month block builds on the 4 month block prior.
3. Every week builds on the week before it.
In short, we are always building.
Cycle 5 Considerations
Here are 4 things to focus on in Cycle 5 that will set you up for absolute success in Cycle 6:
1. Track your progress in Wodify. Not sure how to do this? Ask one of our handy dandy coaches to show you.
2. Focus on performing every rep to the highest possible quality every time you come into the gym. This will set you up to come in and focus on lifting heavy in June.
3. Nail your core work. In Cycle 5 we are doing a ton of core work on purpose. All power comes from the midsection so ensuring we are stable and strong in the core will ensure that we are ready to go hard in Cycle 5 without any repercussions.
4. Protein, protein, and protein again. Aim for .72-1 gram of protein per lb of bodyweight in Cycle 5. When I trialed this cycle in February it took me 2 weeks to realize why I was so sore but when I realized that my protein was low I just prioritized protein intake and I was great from there on. Pro Tip: if you are busy just aim for 1-2 scoops of protein directly after your training. Thats 25-50 grams extra per day which is a massive win for most of us. I just made sure to have 2 scoops of protein and 1 banana after each workout and I felt great after that.
This year is chugging along (way too) fast and we have loved seeing all of the progress you all made in our first 4 month block of 2025. It’s time to take it up a notch and keep progressing. One of our core values is to always move forward and from May to August you are going to be feeling that.
See you Monday!