50lbs in 5 Weeks

by James B.

10 athletes joined

Program Description

Gain Strength in Bench press and Squat while doing accessories to strengthen muscles and increase hypertrophy. Made by Alex Bromley. Edited for my Goals.

Program Overview

Level

Novice, Intermediate

Goal

Powerlifting, Olympic Weightlifting

Equipment

Garage Gym

Program Length

5 weeks

Time Per Workout

50 minutes

Created

Mar 08, 2024 03:18

Last Edited

Jun 17, 2024 09:25

Day 2

Squat (Barbell)

3 Sets

5 Reps

70%

Front Squat (Barbell)

3 Sets

10 Reps

Romanian Deadlift (Barbell)

3 Sets

6 Reps

Leg Press

3 Sets

15 Reps

Hamstring Curl

3 Sets

15 Reps

Day 4

Squat (Barbell)

1 Set

5 Reps

85%

Clean (Barbell)

3 Sets

6 Reps

65%

Good Morning

3 Sets

8 Reps

Lunge (Dumbbell)

3 Sets

12 Reps

Glute-Ham Raise

3 Sets

12 Reps

Day 1

Bench Press (Barbell)

3 Sets

5 Reps

70%

Push Press (Barbell)

3 Sets

10 Reps

Dip (Bodyweight)

3 Sets

AMRAP

Pull-Up (Bodyweight)

3 Sets

8-10 Reps

Tricep Extension (Cable)

3 Sets

50 Reps

Skull Crusher

3 Sets

15 Reps

Day 3

Bench Press (Barbell)

1 Set

5 Reps

85%

Push Press (Barbell)

3 Sets

6 Reps

Bent Over Row (Barbell)

3 Sets

12 Reps

Front Raise

3 Sets

15 Reps

Skull Crusher

3 Sets

12 Reps

Dip (Bodyweight)

3 Sets

AMRAP