Block Strength
16 weeks of autoregulated Strength Training.
Hey everyone! Below you will find a description and instructions for a 16 week strength training program.
Based on concepts of block periodization and ideas from the traditional Juggernaut Program. The program consists of 4 blocks, each 4 weeks in length.
Block 1 - 10’s
Block 2 - 8’s
Block 3 - 5’s
Block 4 - 3’s
This program is not made for beginners. I would advise having some training experience before starting, minimum 1 year. It is somewhat plug and play, but having experience will allow you to make it individualized through exercise selection and ensure you have decent form/technique.
All weights are based on your training max, which you will adjust after each block, based on your performance on the plus set, noted in the yellow box as “R/O”.
The final set on week 4 of each block is a plus set. Complete as many reps as possible before reaching technical failure. Have a spotter! If you don’t, stop at a minimum 2 reps before failure.
Program Notes
Stay conservative with your 1 RM estimations. Less is more. Its easier and more productive to start light than it is to start too heavy.
Click the links if you need refresher on terminology or exercise abbreviations.
If the reps decrease from week to week, the goal is to increase the weight used. E.g. add 2.5 to 5 lbs. This applies to assistance exercises, as weights for primary exercises are estimated.
Printing the program - 1 page!
Each block will print onto one page front and back, through the normal print process.
File > print
Weight Estimations
Weights are estimated from your 1RM on the following exercises:
Deadlift
Back Squat
Bench Press
Overhead Press
You do not need to test your 1RM
Download the Excel File and use the calculator on the first tab to estimate your 1RM based on a recent set.
Prescribed weights for primary exercises are based on percentages. This is not an exact science. The weight you use may vary - I always give myself a range, +- 5 to 10 lbs.
E.g. If my prescribed weight is 225, I’ll use a 215-235 range for that day.
Exercise Selection
All exercises, except the ones in green and blue boxes, have dropdown lists where you can select an exercise that fits your abilities, preference and equipment.
Click the exercise, then click the arrow button to the right of each box and select an exercise from the options.
Changing the primary exercise will update the prescribed weights, for the new exercise.
The goal is to give you more flexibility in exercise selection
Options:
Barbell
Dumbbell
Machine
If you have a machine option or at your gym that you prefer or any other exercise option that fits into the exercise category, use that exercise and follow the sets/reps/intensity prescription.
At the top of the screenshot above, you will see black boxes with white text that contain percentages. Roughly follow these percentages for prescription of non-listed exercises.
I recommend keeping exercises the same for all blocks (or at least the first two and switching for block 3 and 4 if desired)
Situations in which I would change the exercises
Block 1 and 2 are higher rep ranges - personally I don’t like 5x10 on exercises like back squat, deadlift, bench press etc… So I would pick the machine option for block 1 and 2, then switch to the barbell version for block 3 and 4 when reps decrease.
Injury - may require big changes to exercises and dropdown lists may not be sufficient. Reach out with any questions.
Hopefully your injury is not training related - If it is, injury likely occurred due to poor form/technique or volume.
If its technique, use the machine exercises or dumbbell - There is nothing wrong with using machines, I prefer them in a lot of situations.
Volume/overuse - I recommend starting with a GPP program, to build a bigger foundation for training and improve your stress tolerance. This will help you avoid these types of injuries. (links coming soon).
Isometrics
1x20
Accessory Exercises
Keeping these the same for all blocks will help you progress better over time, but its not going to kill progress if you change them at the halfway point (the start of block 3).
Do not change them on a weekly basis
At minimum keep them for the entire block or 2 blocks
Weights for accessory exercises are not prescribed
From block to block, the rep schemes are similar. The goal is to increase weight from the previous block
E.g. on Block 1 Week 1, I did 60 lbs, on Block 2 Week 1 go for 65 (if you can).
If you can’t that is ok, just make sure you record what you did so you can reference it later on.