You cringe.. yearly plan? Are you mad?? I cannot organize my check book! It is easy..Start with a weekly or monthly plan first, and see if you can handle it. The principle is start easy and finish hard. Rest and do it again.

BODYBUILDING CYCLES:

I discuss in detail the use and structuring of a yearly cycle broken into 3 macro cycles, and further broken down to monthly cycles. The year is split into year in 3 parts, 4 montly cycles (conditioning, power, and bodybuilding) adding up to complete 12 months cycle.

I also will discuss longer cycles that may last months or years, based on the priniciples of Stuart McRobert and his BRAWN book training series.

CYCLES PART ONE:
How do you set up a yearly cycle? By outlining the weekly and monthly cycles inside the yearly cycle.

WEEKLY CYCLE

Weekly Cycle: POWER
Basic exercises are done with heavy weight and high intensity, resting 2 to 3 days or more between workouts. Generally, each body part is trained twice every 7 to 8 days. Once a week a session is given priority and you blast that body part. The next week switch to a different body part as your hard day. Cardio is performed one time a week.

Weekly Cycle:
Conditioning

This type of training requires lots of sets and reps using moderate weights. Each body part should be done with 2 to 5 exercises with lots of sets. Cardio is done daily. Once a week do cardio twice in a day and really push yourself. The rest of the week pace yourself.

Weekly Cycle:
Bodybuilding

In this area,train each body-part as needed. Generally 2 times per week with multiple sets. Once a week go high intensity.

So these are the general guidelines for the weekly cycles. The monthly cycle actually determines what you will be doing during those weeks. For that, we take a good look at the monthly cycles in all 3 phases.