Strength Evolution 6 (Derek "Iron" Cruz) Science Behind the Plan: "Strength evolution requires strategic progression through all strength qualities," explains Derek. This advanced plan develops a comprehensive approach to strength through integrating absolute strength, strength-speed, speed-strength, and strength endurance. The program implements a periodized approach to strength development targeting all facets of the strength continuum.
6-Week Program: Week 1-2: Strength Foundation
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Day 1: zafikm! (obliques, abs, forearms, biceps, back, arms, overall) - Core/upper strength
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8 reps × 3 sets per exercise with foundational strength patterns
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Day 2: htegjp (shoulders, triceps, chest, legs, hips, traps) - Push/pull integration
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8 reps × 3 sets per exercise with emphasis on strength fundamentals
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Day 3: uqnv! (glutes, quads, hamstrings, calves, overall) - Lower body strength
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12 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Strength Development
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Day 1: zafikm! (obliques, abs, forearms, biceps, back, arms, overall) - Core/upper strength
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6 reps × 4 sets per exercise with multiple strength quality development
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Day 2: htegjp (shoulders, triceps, chest, legs, hips, traps) - Push/pull integration
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6 reps × 4 sets per exercise with integrated strength methods
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Day 3: uqnv! (glutes, quads, hamstrings, calves, overall) - Lower body strength
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10 reps × 3 sets per exercise
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Total volume per week: =558 reps
Week 5-6: Strength Mastery
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Day 1: zafikm!! (obliques, abs, forearms, biceps, back, arms, overall, overall) - Core/upper strength
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5 reps × 5 sets per exercise with advanced strength integration
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Day 2: htegjp! (shoulders, triceps, chest, legs, hips, traps, overall) - Push/pull integration
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5 reps × 5 sets per exercise with elite strength methods
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Day 3: uqnv! (glutes, quads, hamstrings, calves, overall) - Lower body strength
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8 reps × 4 sets per exercise
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Total volume per week: =595 reps