Phase 1

by Morgan Cornell

1 athletes joined

Program Description

strength

Program Overview

Level
Intermediate
Goal
Powerlifting, Powerbuilding, Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Aug 10, 2025 08:48
Last Edited
Aug 10, 2025 08:50

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

4

10 reps

60%

2

Romanian Deadlift (Barbell)

4

8-10 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

4

Abs Crunch (Weighted)

3

15-25 reps

-

Day 1

1

Squat (Barbell)

1

1

3

5 reps

5 reps

10 reps

55%

62.5%

67.5%

2

Romanian Deadlift (Barbell)

4

8-10 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

4

Abs Crunch (Weighted)

3

15-25 reps

-

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

50%

60%

70%

2

Squat (Barbell)

1

AMRAP

75%

3

Romanian Deadlift (Barbell)

4

8-10 reps

-

4

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

5

Abs Crunch (Weighted)

3

15-25 reps

-

Day 2

1

Bench Press (Barbell)

4

10 reps

60%

2

Seated Overhead Press (Dumbbell)

4

8-12 reps

-

3A

Lateral Raise (Dumbbell)

3

10-15 reps

-

3B

Deficit Push Up

3

10-15 reps

-

Day 2

1

Bench Press (Barbell)

1

1

3

5 reps

5 reps

10 reps

55%

62.5%

67.5%

2

Seated Overhead Press (Dumbbell)

4

8-12 reps

-

3A

Lateral Raise (Dumbbell)

3

10-15 reps

-

3B

Deficit Push Up

3

10-15 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

50%

60%

70%

2

Bench Press (Barbell)

1

AMRAP

75%

3

Seated Overhead Press (Dumbbell)

4

8-12 reps

-

4A

Lateral Raise (Dumbbell)

3

10-15 reps

-

4B

Deficit Push Up

3

10-15 reps

-

Day 3

1

Deadlift (Barbell)

4

10 reps

60%

2

Pull-Up (Bodyweight)

4

6-8 reps

-

3

Dumbbell Row

3

10-12 reps

-

4

Bicep Curl (Barbell)

3

10-12 reps

-

Day 3

1

Deadlift (Barbell)

1

1

3

5 reps

5 reps

10 reps

55%

62.5%

67.5%

2

Pull-Up (Bodyweight)

4

6-8 reps

-

3

Dumbbell Row

3

10-12 reps

-

4

Bicep Curl (Barbell)

3

10-12 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

50%

60%

70%

2

Deadlift (Barbell)

1

AMRAP

75%

3

Pull-Up (Bodyweight)

4

6-8 reps

-

4

Dumbbell Row

3

10-12 reps

-

5

Bicep Curl (Barbell)

3

10-12 reps

-

Day 1

1

Squat (Barbell)

4 Sets

10 Reps

60%

2

Romanian Deadlift (Barbell)

4 Sets

8-10 Reps

-

3

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

-

4

Abs Crunch (Weighted)

3 Sets

15-25 Reps

-

Day 2

1

Bench Press (Barbell)

4 Sets

10 Reps

60%

2

Seated Overhead Press (Dumbbell)

4 Sets

8-12 Reps

-

3A

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

-

3B

Deficit Push Up

3 Sets

10-15 Reps

-

Day 3

1

Deadlift (Barbell)

4 Sets

10 Reps

60%

2

Pull-Up (Bodyweight)

4 Sets

6-8 Reps

-

3

Dumbbell Row

3 Sets

10-12 Reps

-

4

Bicep Curl (Barbell)

3 Sets

10-12 Reps

-