Perform this program for 7 weeks to gain strength and mass.  Before starting, find your 1 rep max on bench press, squat or leg press, cleans, and t-bar row or weighted pull ups.

This program is designed to increase each max by 10 to 20 pounds every 7 weeks.  Perform each week as written below.  Feel free to add exercises for isolating secondary muscle groups, but stick to the cycle chart for the major exercises. Click HERE for instructions on using the cycle chart.

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7