A “cycle” is a program that has both a start and an end. The cycle will be made up of a fixed number of sessions that athletes can complete at their own pace and on their own schedule. Unlike a "continuous" program, which offers programming on an indefinite basis, a cycle is designed for users to achieve a specific goal within a suggested amount of time.

This program is meant for beginners and advanced lifters alike. It’s the perfect introduction to strength training for beginners, but it’s also great for the experienced lifter looking for some structure to help squeeze out those extra 1% gains. At the very least, you should be familiar with the points of performance for this movement to ensure your success and safety. 

You can work through the program as quickly (or as slowly) as you’d like. Our expert staff recommends completing 3 sessions per week for a total of 6-7 weeks. This recommendation puts you right in the strength-building sweet spot, ensuring enough exposure to the stimuli each week while also providing ample time for recovery.

This program is our take on a linear strength program. It will utilize a 5-5-ME scheme. The weight used will increase by the same amount each session, and there are also rules for decreasing the load if an athlete fails to perform at least 5 reps on the ME set. ME stands for “max effort”. This is the 3rd set of each session. Athletes will perform as many reps as they can up to 10 reps. This program is very simple to follow but is also super effective. 

You’ll begin the program by finding your 5RM. You’ll then use a percentage of that 5RM on Day 2. If all goes well, you’ll get back up to, and surpass, your previous 5RM through the normal course of the program. Results can and will vary based on your ability and consistency. Remember, progress takes time and varies from person to person. You might require another run through the program before meeting your goal, and that’s okay. Fitness is a journey. Enjoy and trust the process!

The E-book will be automatically sent to the email address used at the time of your purchase of this program. Download it, frame it, sleep with it under your pillow; once purchased, the E-Book is yours forever. You’ll also be able to find a version of the E-book in the “Programs” section of the btwb app. As an added bonus, btwb app users can sync the program with their btwb calendar. Choose the number of sessions that you’ll complete each week, customize which days you’ll perform those sessions, and easily view your program schedule to help you stay on track.

No, you do not need a btwb subscription to use this program. You may access the program content directly through the PDF if you prefer. 10 weeks of free btwb access is also included with the program purchase. If you currently have an active subscription to btwb, that subscription will continue as is.