6.8 One Year: Stringing Mesocycles Together

A year of training is a chain of mesocycles:

• Block 1 (12 weeks): Glute and shoulder emphasis (the example above)
• Block 2 (8 weeks): Back‑thickness priority, quads maintained
• Block 3 (10 weeks): General strength push, slight calorie surplus
• Block 4 (16 weeks): Arm and calf specialisation (because they are now the limiting visual factor)

No scheduled deloads—only when needed. Each block uses the same six levers. Consistency across years, not a perfect spreadsheet, builds the physique.