Week 5
Week 5 is designed to push you toward increasing your strength levels while building muscular endurance and stability. By incorporating more challenging rep ranges and slightly higher weight percentages, this week enhances strength capacity and improves muscular hypertrophy, balancing the workload across both heavy and hypertrophy-focused days.
Focus:
Increased Intensity & Volume: Begin increasing the intensity in the main lifts up to 85-95% of 1RM while incorporating slightly higher volume to encourage muscle growth and strength endurance.
Development of Power & Control: Work on accelerating the concentric phase of lifts while maintaining control in the eccentric phase to build power and reinforce movement efficiency.
Balanced Strength & Hypertrophy Training: Continue focusing on hypertrophy workouts that complement the strength days, with accessory exercises that enhance muscle growth and endurance.
Warm-up & Recovery Focus: Ensure each workout includes a unique and effective warm-up to prime the body, and a thorough cool-down to support recovery and prepare for subsequent sessions.
Goals:
Achieve Greater Strength Output & Power Generation: Handle heavier loads on main lifts while maintaining stability and control, progressing toward near-maximal efforts.
Enhance Muscle Balance & Hypertrophy: Build overall muscle balance by targeting both the primary movers and supporting muscles, ensuring a balanced and functional physique.
Improve Movement Quality & Control: Continue to refine form and technique under increased loads, focusing on stability, core engagement, and proper mechanics in every lift.
Optimize Recovery for Performance: Use comprehensive recovery strategies, including foam rolling and mobility work, to facilitate muscle repair, reduce soreness, and prepare the body for higher intensity training in the following weeks.