AES-24 – Hypertrophy Cycle Power Biased starting from 28th of December

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)