{"id":3254,"date":"2025-12-25T15:08:35","date_gmt":"2025-12-25T15:08:35","guid":{"rendered":"https:\/\/squad5training.com\/?p=3254"},"modified":"2025-12-27T12:47:56","modified_gmt":"2025-12-27T12:47:56","slug":"aes-24-hypertrophy-cycle-power-biased-starting-from-28th-of-december","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=3254","title":{"rendered":"AES-24 – Hypertrophy Cycle Power Biased starting from 28th of December"},"content":{"rendered":"

Weekly Structure & What to Expect<\/span><\/h2>\n

AES-24 keeps the same hypertrophy foundation as AES-23, but with a clear power bias built into the structure. <\/span>The goal is not new skills \u2014 it\u2019s better output from familiar liftsD.<\/p>\n

The Flow of the Week<\/h3>\n

\ud83d\udfe5 Sunday \u2013 Upper Body<\/strong>
\nWe open the week with control and precision. Bench variations alternate between:<\/p>\n

    \n
  • Horizontal bench Press (W1,3,5)\u00a0and Inclined Bench Press (W2,4,6)<\/li>\n
  • Supinated Bent Over Row (W1,3,5)\u00a0 and Bent Over Row (W2,4,6)<\/li>\n<\/ul>\n

    \ud83d\udfe9 Monday \u2013 Lower Body<\/strong><\/p>\n

      \n
    • Back Squat (W1,3,5) and Front Squat (W2,4,6)<\/li>\n
    • Good Morning (W1,3,5)\u00a0 and RDL (W2,4,6)<\/li>\n<\/ul>\n

      Good morning exercise is not a load-chasing lift. <\/span>Progress here is measured by:<\/span><\/p>\n

        \n
      • tempo control<\/li>\n
      • position<\/li>\n
      • consistency<\/li>\n<\/ul>\n

        If the tempo improves but the weight stays the same, that is progress. This movement is there to:<\/p>\n

          \n
        • reinforce hinge mechanics<\/li>\n
        • protect the lower back<\/li>\n
        • improve long-term strength quality<\/li>\n<\/ul>\n

          \u2b1c Tuesday & Saturday \u2013 Hyrox Days<\/strong><\/p>\n

          These stay dedicated to conditioning, pacing, and capacity.
          \nThey bridge endurance and strength so your engine keeps up with your new power.<\/p>\n

          \ud83d\udfe6 Wednesday \u2013 Full Body<\/strong><\/p>\n

            \n
          • DB Bulgarian Split Squat (W1,3,5) and BB Front Rack Split Squat (W2,4,6)<\/li>\n
          • Bent Over Row (W1,3,5)\u00a0 and Incline Prone Row (W2,4,6)<\/li>\n<\/ul>\n

            \ud83d\udfe8 Thursday \u2013 Hybrid<\/strong><\/p>\n

            Hybrid day is where the cycle alternates focus and where most people will feel the difference.<\/span><\/p>\n

            \ud83d\udd01 Odd Weeks (W1, W3, W5) \u2014 1000 Reps Workout<\/p>\n

            The 1000 reps workout is back.<\/p>\n

              \n
            • Simple movements<\/li>\n
            • Shared work<\/li>\n
            • High output<\/li>\n
            • Same structure you already know<\/li>\n<\/ul>\n

              This is about:<\/p>\n

                \n
              • sustaining effort<\/li>\n
              • managing fatigue<\/li>\n
              • keeping quality under volume<\/li>\n<\/ul>\n

                No complexity \u2014 just work.<\/p>\n

                \u2696\ufe0f Even Weeks (W2, W4, W6) \u2014 1RM Testing<\/p>\n

                On even weeks, Hybrid day becomes 1 Rep Max testing. You will test 4 exercises:<\/p>\n

                  \n
                • Bench Press<\/li>\n
                • Back Squat<\/li>\n
                • Deadlift<\/li>\n
                • Clean & Press (or Clean & Jerk for skilled athletes)<\/li>\n<\/ul>\n

                  One works, one spots\/rests. Loads are built progressively \u2014 no rushing. This gives us:<\/p>\n

                    \n
                  • clear strength markers<\/li>\n
                  • simple numbers to track<\/li>\n
                  • objective feedback on progression<\/li>\n<\/ul>\n

                    \ud83d\udc49 Treat this day like testing \u2014 push hard, then compare week to week. Participants not into 1 Rep max exercise will aim for 4 rep Max instead<\/p>\n

                    \ud83d\udfea Friday \u2013 Full Body<\/strong><\/p>\n

                      \n
                    • Deficit Deadlift (W1,3,5) and Deadlift (W2,4,6)<\/li>\n
                    • Z Press (W1,3,5)\u00a0 and Seated Back supported DB Press (W2,4,6)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                      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 \u2014 it\u2019s better output from familiar liftsD. The Flow of the Week \ud83d\udfe5 Sunday \u2013 Upper Body We open the week with control and precision. […]<\/p>\n","protected":false},"author":4,"featured_media":3256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3254"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3254"}],"version-history":[{"count":7,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3254\/revisions"}],"predecessor-version":[{"id":3270,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3254\/revisions\/3270"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/media\/3256"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}