Cluster Torture

Unleash your strength with the **Cluster Torture** program, a rigorous 10-week journey designed for serious lifters. Committing to four days per week, you'll tackle a variety of high-intensity exercises, including barbell bench presses, squats, and chin-ups, all tailored to push your limits and maximize muscle growth. Each session incorporates strategic rest periods and rep schemes to optimize performance and recovery, ensuring you build strength effectively. Get ready to transform your physique and elevate your training to new heights!

You don’t need another cookie-cutter program built for guys who spend more time taking selfies in the locker room than moving iron on the platform.

Cluster Torture isn’t for everyone — it’s for the lifters who chase real strength, not participation trophies. It’s a powerbuilding program forged in the crucible of pain, precision, and progression, built around the time-tested brutality of Poliquin-style cluster sets and the speed-intent philosophy of Compensatory Acceleration Training (CAT).

The mission? Simple:
- Bench more weight than your joints think is safe.
- Squat and deadlift so heavy your nervous system writes you a resignation letter.
- Pack on hypertrophy with tough accessory work that burns like hell and builds like bricks.

This isn’t about chasing the pump — it’s about earning it under fatigue, with intent, after your CNS has been slapped awake and dared to adapt.

Every week is calculated chaos — alternating max-effort clusters with high-volume volume back-end beatdowns. Every 5th week? A strategic deload that still hurts — because 2x8 at higher loads ain’t a vacation.

Inspired by Jailhouse strenght. Not affiliated.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Bench (CAT)

Lat Pulldown (Close Grip)

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Squat (Barbell)

Hack Squat

Kelso Shrug

Leg Curl

Cable Crunch

Barbell Bench Press 4''

Barbell Bench Press 7''

Seated Military Press (Barbell)

Chin-Up (Bodyweight)

Bicep Curl (EZ Bar)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Abs Crunch (Machine)

Deload

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