Weekly Structure & What to Expect
AES-24 keeps the same hypertrophy foundation as AES-23, but with a clear power bias built into the structure. The goal is not new skills — it’s better output from familiar liftsD.
The Flow of the Week
🟥 Sunday – Upper Body
We open the week with control and precision. Bench variations alternate between:
- Horizontal bench Press (W1,3,5) and Inclined Bench Press (W2,4,6)
- Supinated Bent Over Row (W1,3,5) and Bent Over Row (W2,4,6)
🟩 Monday – Lower Body
- Back Squat (W1,3,5) and Front Squat (W2,4,6)
- Good Morning (W1,3,5) and RDL (W2,4,6)
Good morning exercise is not a load-chasing lift. Progress here is measured by:
- tempo control
- position
- consistency
If the tempo improves but the weight stays the same, that is progress. This movement is there to:
- reinforce hinge mechanics
- protect the lower back
- improve long-term strength quality
⬜ Tuesday & Saturday – Hyrox Days
These stay dedicated to conditioning, pacing, and capacity.
They bridge endurance and strength so your engine keeps up with your new power.
🟦 Wednesday – Full Body
- DB Bulgarian Split Squat (W1,3,5) and BB Front Rack Split Squat (W2,4,6)
- Bent Over Row (W1,3,5) and Incline Prone Row (W2,4,6)
🟨 Thursday – Hybrid
Hybrid day is where the cycle alternates focus and where most people will feel the difference.
🔁 Odd Weeks (W1, W3, W5) — 1000 Reps Workout
The 1000 reps workout is back.
- Simple movements
- Shared work
- High output
- Same structure you already know
This is about:
- sustaining effort
- managing fatigue
- keeping quality under volume
No complexity — just work.
⚖️ Even Weeks (W2, W4, W6) — 1RM Testing
On even weeks, Hybrid day becomes 1 Rep Max testing. You will test 4 exercises:
- Bench Press
- Back Squat
- Deadlift
- Clean & Press (or Clean & Jerk for skilled athletes)
One works, one spots/rests. Loads are built progressively — no rushing. This gives us:
- clear strength markers
- simple numbers to track
- objective feedback on progression
👉 Treat this day like testing — push hard, then compare week to week. Participants not into 1 Rep max exercise will aim for 4 rep Max instead
🟪 Friday – Full Body
- Deficit Deadlift (W1,3,5) and Deadlift (W2,4,6)
- Z Press (W1,3,5) and Seated Back supported DB Press (W2,4,6)
