Let's take a detailed look at a complete cycle program for strict curl training.
As a reminder, the strict curl is a separate competitive strength discipline where the athlete performs a standing barbell curl with their back supported against a special surface.
The barbell is typically lifted to chin level using an EZ curl bar.
During the movement, the athlete must:
Keep their shoulder blades and glutes pressed against the surface.
- Maintain straight legs.
- First Cycle for Strict Curl Training
Let's move on to the first training cycle, which consists of 8 weeks of training.
After completing the cycle, take a few days off and then perform a maximum lift attempt.
You can repeat the program as many times as needed to achieve your goals.
Week 1
Workout 1
Main exercise with wall support: 30% for 10 reps, 40% for 8 reps, 50% for 6 reps, 60% for 3 sets of 6 reps
Additional exercises
Rest for 2-3 days.
Workout 2
Main exercise with wall support: 40% for 8 reps, 50% for 6 reps, 60% for 4 reps, 70% for 4 sets of 4 reps
Additional exercises
Week 2
Workout 1
Main exercise with wall support: 30% for 10 reps, 40% for 8 reps, 50% for 6 reps, 65% for 3 sets of 6 reps
Additional exercises
Rest for 2-3 days.
Workout 2
Main exercise with wall support: 50% for 6 reps, 60% for 4 reps, 75% for 5 sets of 3 reps
Additional exercises
Week 3
Workout 1
Main exercise with wall support: 30% for 10 reps, 40% for 8 reps, 50% for 6 reps, 60% for 4 sets of 6 reps
Additional exercises
Rest for 2-3 days.
Workout 2
Main exercise with wall support: 50% for 6 reps, 60% for 4 reps, 70% for 2 reps, 80% for 6 sets of 2 reps
Additional exercises
Week 4
Workout 1
Main exercise with wall support: 30% for 10 reps, 40% for 8 reps, 50% for 6 reps, 65% for 4 sets of 6 reps
Additional exercises
Rest for 2-3 days.
Workout 2
Main exercise with wall support: 50% for 6 reps, 70% for 4 reps, 80% for 2 reps, 90% for 4 sets of 2 reps
Additional exercises
Week 5
Workout 1
Main exercise with wall support: 30% for 10 reps, 40% for 8 reps, 50% for 6 reps, 60% for 5 sets of 6 reps
Additional exercises
Rest for 2-3 days.
Workout 2
Main exercise with wall support: 50% for 6 reps, 70% for 4 reps, 80% for 5 sets of 3 reps
Additional exercises
Week 6
Workout 1
Main exercise with wall support: 30% for 10 reps, 40% for 8 reps, 50% for 6 reps, 65% for 5 sets of 6 reps
Additional exercises
Rest for 2-3 days.
Workout 2
Main exercise with wall support: 50% for 6 reps, 70% for 4 reps, 80% for 2 reps, 90% for 5 sets of 1 rep
Additional exercises
Week 7
Workout 1
Main exercise with wall support: 30% for 10 reps, 40% for 8 reps, 50% for 6 reps, 60% for 6 sets of 6 reps
Additional exercises
Rest for 2-3 days.
Workout 2
Main exercise with wall support: 50% for 6 reps, 70% for 4 reps, 80% for 4 sets of 4 reps
Additional exercises
Week 8
Workout 1
Main exercise with wall support: 30% for 10 reps, 40% for 8 reps, 50% for 6 reps, 65% for 6 sets of 6 reps
Additional exercises
Rest for 2-3 days.
Workout 2
Main exercise with wall support: 50% for 6 reps, 70% for 4 reps, 80% for 3 sets of 3 reps
Additional exercises
Note
After completing each cycle in your workout, it is important to include one additional exercise targeting the biceps using an overhand grip. It's also advisable to include one exercise for wrist flexors.
Second Cycle
In this cycle, the percentages are not as strictly defined, and general guidelines are provided instead. The volume will be significantly lower.
Version 1: Twice a Week
Workout 1 (Main)
Standing strict curl with wall support (competition style). 60-80% for 4-6 reps x 3-5 sets
Standing dumbbell curls
Workout 2 (Auxiliary)
Standing reverse grip curls
Hammer curls
Version 2: Three Times a Week
Workout 1 (Main)
Standing strict curl with wall support (competition style). 60-80% for 4-6 reps x 3-5 sets
Seated supported curls
Workout 2 (Auxiliary)
Standing reverse grip curls
Seated concentration curls
Workout 3 (Auxiliary)
Hammer curls
Incline concentration curls
