- Level
- Intermediate
- Block lengths
- 10 weeks
- Training
- 4 days a week
- Session length
- 40 to 50 min
In short
Brandon Lilly's ten-week cycle suits intermediate lifters who know the competition lifts and want a mock meet. A session takes about 40 to 50 minutes, including warm-ups and accessories.
How the weeks change
Lifts take heavy turns in rotation, top sets climb over three waves, and week 9 eases before the mock meet.
A typical week
Each week has three sessions led by a main lift and a Friday of bodybuilding work with no main lift.
Mon Deadlift Rotation
- Competition Deadlift 3×3 · 86% · RPE 8
+ 3 accessories
Tue Bench Rotation
- Competition Bench Press 3×8 · 73% · RPE 7.5
+ 3 accessories
Thu Squat Rotation
- Competition Squat 8×2 · 60% · speed
+ 3 accessories
Fri Bodybuilding
5 accessories, no main lift
Loads are a percentage of your starting max on that lift.
What you can expect
Each lift rotates through heavy, rep and speed days, so you go heavy on each one every third week. The fourth day is bodybuilding work, with no main lifts. Each wave brings fewer reps and heavier top sets, and the third wave ends on heavy singles. Week 9 is a light taper, then week 10 is a mock meet with a single at RPE 10 on each lift.
Best for
Intermediate lifters who know the competition lifts and want a fixed cycle that ends in a mock meet. It suits lifters who want variety and enjoy a focus that rotates each week.
What to be careful about
- Heavy top sets. Heavy days are a top set at a set RPE, not a max attempt. The block does not ask for a 1RM before the final week.
- Accessory volume. Every session carries accessory work, and the total adds up over the week. Keep the accessories to the plan, so the final weeks have something left for the test.
- Following the rotation. The heavy lift changes each week, and the rotation is not intuitive. Check the week's plan before you warm up.