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50lbs in 5 Weeks
by James B.
9 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 11, 2024 01:37
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Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4A
Leg Press
3 Sets
15 Reps
4B
Hamstring Curl
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
1 Set
5 Reps
85%
2
Clean (Barbell)
3 Sets
6 Reps
65%
3
Good Morning
3 Sets
8 Reps
4A
Lunge (Dumbbell)
3 Sets
12 Reps
4B
Glute-Ham Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Push Press (Barbell)
3 Sets
10 Reps
3A
Dip (Bodyweight)
3 Sets
AMRAP
3B
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
4
Tricep Extension (Cable)
3 Sets
50 Reps
5
Skull Crusher
3 Sets
15 Reps
Day 3
1
Bench Press (Barbell)
1 Set
5 Reps
85%
2
Push Press (Barbell)
3 Sets
6 Reps
3A
Bent Over Row (Barbell)
3 Sets
12 Reps
3B
Front Raise
3 Sets
15 Reps
4A
Skull Crusher
3 Sets
12 Reps
4B
Dip (Bodyweight)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
5 Sets
10 Reps
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
4A
Leg Press
4 Sets
15 Reps
4B
Hamstring Curl
4 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Push Press (Barbell)
5 Sets
10 Reps
3A
Dip (Bodyweight)
4 Sets
AMRAP
3B
Pull-Up (Bodyweight)
4 Sets
8-10 Reps
4
Tricep Extension (Cable)
4 Sets
50 Reps
5
Skull Crusher
4 Sets
15 Reps
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
90%
2
Push Press (Barbell)
4 Sets
6 Reps
3A
Bent Over Row (Barbell)
4 Sets
12 Reps
3B
Front Raise
4 Sets
12 Reps
4A
Skull Crusher
4 Sets
10 Reps
4B
Dip (Bodyweight)
4 Sets
AMRAP
Day 4
1
Squat (Barbell)
1 Set
3 Reps
90%
2
Clean (Barbell)
4 Sets
6 Reps
75%
3
Good Morning
4 Sets
8 Reps
4A
Lunge (Dumbbell)
4 Sets
10 Reps
4B
Glute-Ham Raise
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
78%
2
Push Press (Barbell)
8 Sets
8 Reps
3A
Dip (Bodyweight)
5 Sets
AMRAP
3B
Pull-Up (Bodyweight)
5 Sets
8-10 Reps
4
Tricep Extension (Cable)
5 Sets
50 Reps
5
Skull Crusher
5 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
78%
2
Front Squat (Barbell)
8 Sets
8 Reps
3
Romanian Deadlift (Barbell)
5 Sets
6 Reps
4A
Leg Press
5 Sets
12 Reps
4B
Hamstring Curl
5 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
5 Reps
85%
2
Push Press (Barbell)
5 Sets
6 Reps
3A
Bent Over Row (Barbell)
5 Sets
10 Reps
3B
Front Raise
5 Sets
12 Reps
4A
Skull Crusher
5 Sets
10 Reps
4B
Dip (Bodyweight)
5 Sets
AMRAP
Day 4
1
Squat (Barbell)
1 Set
5 Reps
85%
2
Clean (Barbell)
5 Sets
5 Reps
75%
3
Good Morning
5 Sets
6 Reps
4A
Lunge (Dumbbell)
5 Sets
10 Reps
4B
Glute-Ham Raise
5 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
83%
2
Push Press (Barbell)
4 Sets
6 Reps
3A
Dip (Bodyweight)
4 Sets
AMRAP
3B
Pull-Up (Bodyweight)
4 Sets
8 Reps
4
Tricep Extension (Cable)
4 Sets
30 Reps
5
Skull Crusher
4 Sets
12 Reps
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
83%
2
Front Squat (Barbell)
4 Sets
6 Reps
3
Romanian Deadlift (Barbell)
5 Sets
4 Reps
4A
Leg Press
4 Sets
12 Reps
4B
Hamstring Curl
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
5 Reps
85%
2
Push Press (Barbell)
4 Sets
4 Reps
3A
Bent Over Row (Barbell)
4 Sets
8 Reps
3B
Front Raise
4 Sets
10 Reps
4A
Skull Crusher
4 Sets
8-10 Reps
4B
Dip (Bodyweight)
4 Sets
AMRAP
Day 4
1
Squat (Barbell)
1 Set
3 Reps
85%
2
Clean (Barbell)
4 Sets
4 Reps
80%
3
Good Morning
3 Sets
6 Reps
4A
Lunge (Dumbbell)
4 Sets
8 Reps
4B
Glute-Ham Raise
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
88%
2
Push Press (Barbell)
3 Sets
5 Reps
3A
Dip (Bodyweight)
3 Sets
AMRAP
3B
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Tricep Extension (Cable)
3 Sets
20 Reps
5
Skull Crusher
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
100%
2
Push Press (Barbell)
3 Sets
3 Reps
3A
Bent Over Row (Barbell)
3 Sets
8 Reps
3B
Front Raise
3 Sets
10 Reps
4A
Skull Crusher
3 Sets
8 Reps
4B
Dip (Bodyweight)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
1 Set
1 Reps
100%
2
Clean (Barbell)
3 Sets
3 Reps
85%
3
Good Morning
3 Sets
5 Reps
4A
Lunge (Dumbbell)
3 Sets
8 Reps
4B
Glute-Ham Raise
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
1 Set
3 Reps
88%
2
Front Squat (Barbell)
3 Sets
5 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
4A
Leg Press
3 Sets
10 Reps
4B
Hamstring Curl
3 Sets
10 Reps