Strength & Size  v.1

Strength & Size Base v1 is an 8-week off-season block designed to build structural strength, muscle mass.

This phase prioritises shoulder strength, quad development, upper chest growth, and posterior chain resilience. 

The goal is not to test max strength but to expand the base. Loads are progressed intelligently within RPE 6–8, allowing consistent weekly improvements while managing fatigue.

By the end of the block, the athlete should be handling heavier submaximal weights with better control, stronger pressing potential improved squat mechanics, and greater overall work capacity — setting the foundation for a strength accumulation block.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Low Bar)

Squat (Paused)

High Bar Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Copenhagen Plank

Russian Twist (Dumbbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Smith Machine)

Rear Delt Fly (Dumbbell)

Pullover (Dumbbell)

Hammer Curl (Cable)

External Rotation

Dead Hang

Larsen Press (Barbell)

T-Bar Row

Lat Pulldown

Incline Chest Press (Machine)

Block Pull (Barbell)

Deadlift (Paused)

Pendulum Squat

Hip Thrust (Barbell)

Incline Bench Press (Dumbbell)

Flexion Row

Suitcase Carry

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