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This is an implementation of Christian Thibaudeau's The Ultimate Cluster Training Program. As the name suggests, strength work is all clusters — a method originally coming from the olympic weightlifting world.

Clusters give you a time to recover between reps, allowing you to lift much heavier than with traditional straight sets. You can guess what the effect of that is.

If ridiculous strength is what you're after, this program is for you!

Focus

Expect rapid strength gains in the squat, press, horizontal press and the deadlift.

Structure

Four days a week. Try co-locating no more than two training days consecutively for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: training
• Wed: rest
• Thu: training
• Fri: rest
• Sat: training
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

There are four short blocks, each one giving you three weeks of training. Aim at adding weight to the main lift and the assisstance lift every week.

Next steps

Once you finish this program, you can choose to:

• run it again if you saw good progress
• try one of our muscle-building programs, like Gainz, if muscle mass is your bottleneck
• experiment with some of our other programs for different goals!