UNCHAINED

STRONG

This is an 8-week cycle that is focused on building your strength between 3-5 reps.

At the end of this phase, you will have a new and updated 3RM!

We use top sets and backdowns to push the weight but also get enough volume in. Your work in this cycle has the biggest impact on how your peaking phase will go!

If you do not know where your numbers are currently, you can follow the RPE guidelines in the program. Once the program is completed and you hit a new 3rm you will have an updated working max that you can use in the Platform Ready program to peak your 1RM properly!!

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THE PROGRAM

GOAL: Increase strength and hit a new 3RM on squat, bench, and deadlift at the end of the 8 weeks

Exercise Selection

Squat Day: Back Squat + Front Squat

Bench Day: Bench Press + Incline Bench Press
Deadlift Day: Competition Stance Deadlift
Sedondary Press: Push Press + Floor Press
Big Bad B00ty Day:Stiff Leg Deadlifts

Program Days:

Day 1: Squats
Day 2: Bench
Day 3: Deadlift
Day 4: Secondary Press
Day5: Bid Bad B00ty Day (extra lower body day with glute focus!)

3-5 Days Options

You are provided 5 workouts a week, but if you need to condense them into 3 days, you should stick to just squat, bench, and deadlift.

If you want to do 4 days, you would do squat, bench, and deadlift, and then combine the first 2-3 exercises from the secondary press and big bad booty day.

Who is UNCHAINED STRONG For?

This cycle is for anyone who is ready to do the work needed to build serious strength in their squat, bench, and deadlift.

A strength cycle is where the biggest progress is made regarding increasing your powerlifting total.

Whether you know your estimated 1RM or not, you can choose between RPE or % guidelines in order to progress the program in the best way.

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WHAT’S INCLUDED

NO WEAK LINK WARM-UPS
Make sure you are primed for your big lifts with specific warm-ups that help mobilize and activate your muscles for a more optimal workout

CUES AND INSTRUCTIONS
We want you to get stronger and lift BETTER! We make sure you understand the desired outcome of each exercise.

ACCESSORIES
Don’t worry we have all your accessories included in the program!

CHAT SUPPORT
Ask coach Christy for modifications to exercises if additional support is needed

Equipment needed

We Recognize that everyone will have access to different equipment. We offer a solution in the notes on the best substitution for every non-barbell/dumbbell exercise. If you need additional support, please ask Coach Christy in the program chat box.