Nine Week Max Effort Cycle

Week # 1

Week # 2

Week # 3

Week # 4

Monday (Lower Body) Monday (Lower Body) Monday (Lower Body) Monday (Lower Body)
Primary Compound ME Movement

80% of current PR for 1 set of 4 rep

90% of current PR for 1 set of 2 reps

95% of current PR for 1 set of 1 rep

100% of current PR for 1 set of 1 reps

Primary Compound ME Movement

70% of current PR for 1 set of 6 reps

75% of current PR for 1 set of 5 rep

80% of current PR for 1 set of 4 reps

85% of current PR for 1 set of 3 reps

Primary Compound ME Movement

80% of planned PR for 1 set, 1 rep

90% of planned PR for 1 set, 1 rep

95% of planned PR for 1 set, 1 rep

100 % ME for new PR - 1 set, 1 rep

Primary Compound ME Movement

60% of current PR for 1 set of 6 rep

60% of current PR for 1 set of 6 rep

60% of current PR for 1 set of 6 rep

60% of current PR for 1 set of 6 rep

Secondary Compound Movement

3 sets of 5 - 6 reps

Secondary Compound Movement

3 sets of 4 - 5 reps

Secondary Compound Movement

3 sets of 3 - 4 reps

Secondary Compound Movement

3 sets of 6 reps (50% - 60% estimated 1RM)

Ham/Glute/Lower Back Movement

3 sets of 5 - 6 reps

Ham/Glute/Lower Back Movement

3 sets of 4 - 5 reps

Ham/Glute/Lower Back Movement

3 sets of 3 - 4 reps

Ham/Glute/Lower Back Movement

3 sets of 6 reps (50% - 60% estimated 1RM)

Core Movement

4 sets of 6 - 10 reps

Core Movement

4 sets of 6 - 10 reps

Core Movement

4 sets of 6 - 10 reps

Core Movement

4 sets of 6 - 10 reps

 

Wednesday (Upper Body) Wednesday (Upper Body) Wednesday (Upper Body) Wednesday (Upper Body)
Primary Compound ME Movement

80% of current PR for 1 set of 4 rep

90% of current PR for 1 set of 2 reps

95% of current PR for 1 set of 1 rep

100% of current PR for 1 set of 1 reps

Primary Compound ME Movement

70% of current PR for 1 set of 6 reps

75% of current PR for 1 set of 5 rep

80% of current PR for 1 set of 4 reps

85% of current PR for 1 set of 3 reps

Primary Compound ME Movement

80% of planned PR for 1 set, 1 rep

90% of planned PR for 1 set, 1 rep

95% of planned PR for 1 set, 1 rep

100 % ME for new PR - 1 set, 1 rep

Primary Compound ME Movement

60% of current PR for 1 set of 6 rep

60% of current PR for 1 set of 6 rep

60% of current PR for 1 set of 6 rep

60% of current PR for 1 set of 6 rep

Secondary Compound Movement

3 sets or 5 - 6 reps

Secondary Compound Movement

3 sets or 4 - 5 reps

Secondary Compound Movement

3 sets or 3 - 4 reps

Secondary Compound Movement

3 sets of 6 reps (50% - 60% estimated 1RM)

Tricep Movement

3 sets or 5 - 6 reps

Tricep Movement

3 sets or 4 - 5 reps

Tricep Movement

3 sets or 3 - 4 reps

Tricep Movement

3 sets of 6 reps (50% - 60% estimated 1RM)

Shoulder Movement

3 sets or 5 - 6 reps

Shoulder Movement

3 sets or 4 - 5 reps

Shoulder Movement

3 sets or 3 - 4 reps

Shoulder Movement

3 sets of 6 reps (50% - 60% estimated 1RM)

Upper Back Movement

3 sets or 5 - 6 reps

Upper Back Movement

3 sets or 4 - 5 reps

Upper Back Movement

3 sets or 3 - 4 reps

Upper Back Movement

3 sets of 6 reps (50% - 60% estimated 1RM)

Trap Movement

3 sets or 5 - 6 reps

Trap Movement

3 sets or 4 - 5 reps

Trap Movement

3 sets or 3 - 4 reps

Trap Movement

3 sets of 6 reps (50% - 60% estimated 1RM)

Questions or comments - contact Kevin Jacobs

Notes:

1. Only compound movements should be used for max effort movements.

2. This cycle is a modified Westside ME cycle.  Rather than a single, 100% max effort lift for each workout we have decided on a more standard periodization where we decrease volume and increase intensity over the three week micro cycle.  The additional repetition work allows us to work on our technique.