AES-20: The Strength & Conditioning Cycle at SQD5
AES-20 is a 6-week training cycle at SQD5 Training built around progression, structure, and results. The goal of this cycle is hypertrophy — gaining muscle across all major muscle groups. You’ll train five days per week, with HYROX conditioning sessions on Tuesdays and Saturdays.
Each training day is organized into four stations, each lasting 10 minutes, with one minute of rest in between. This format keeps the structure consistent while allowing you to focus on steady progress.
All primary lifts follow a prescribed tempo. The most important part to follow is the lowering phase — the first number in the tempo — which tells you how many seconds to lower the weight. Slowing down this part increases time under tension, which is key for building muscle.
Day 1 – Upper Body: Chest and Back
This day targets large upper body muscle groups using compound lifts like the bench press, incline bench, pull-ups, dips, and bent-over rows. Bench press alternates bi-weekly with incline bench. Pushing and pulling movements are paired together to make the most of each station.
Day 2 – Lower Body: Squat Focused
This day focuses on squatting. In the first two weeks, front squats and back squats are done separately. Starting in Week 3, they are combined into one station — front squats immediately followed by back squats without rest. Romanian deadlifts and good mornings alternate weekly to target hamstrings and glutes through a deep stretch.
Day 3 – Shoulders, Arms, and Glutes
This is a slightly lower-intensity day, with a focus on hypertrophy through more isolated movements. You’ll work through barbell hip thrusts, Cossack squats, and curtsy squats across the cycle. The day also includes targeted shoulder and arm work, giving your body a break from heavy compound lifts while still driving results.
Day 4 – The 1000 Rep Team Challenge
This day is designed for high-volume, full-body work. You’ll partner up and complete 1,000 total reps across four stations, all using half-bodyweight loads. Each station has a fixed rep count to complete as a team.
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Bench Press – 200 reps
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Pendlay Row – 320 reps
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Squats – 160 reps
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Deadlifts – 160 reps
A fifth station is dedicated for Strict Press – progress each week from 6 reps to a 1-rep max
This is not just a workout. It’s a test of teamwork, effort, and consistency over the cycle. If you succeed to reach 1000 reps then next week you increase the BB weight by 10%.
This day will exceptionally have 5 stations each last for 8 minutes with 2 minutes break
Day 5 – Full Body + Lunges and Rows
This day blends squatting, pulling, and single-leg work. You’ll move through barbell lunges, alternate each week between unilateral and bilateral rows, and rotate Zercher squats with goblet squats. Reps are kept high to encourage proper positioning and lighter loads, while still delivering a full-body challenge.
Weekly Structure
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Sunday – Day 1: Upper Body
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Monday – Day 2: Lower Body
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Tuesday – HYROX Conditioning
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Wednesday – Day 3: Shoulders, Arms, Glutes
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Thursday – Day 4: 1000 Rep Challenge
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Friday – Day 5: Full Body
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Saturday – HYROX Conditioning
Throughout the six weeks, the focus is clear: build strength, grow muscle, and improve technique. You’ll be asked to follow a controlled tempo on all main lifts — especially during the lowering phase. This approach increases time under tension and helps you get the most out of every rep.
