logo
7 Day Strength & Size Movement Split
by Brenten H.
10 athletes joined
5.0
(2 ratings)
Program Description
The primary aim of this program is to improve your strength in the following lifts; Weighted Dip, Back Squat, Strict OHP, Pendlay Barbell Row, Conventional Deadlift, Bench Press & Weighted Chinup. The secondary goal is to gain size using secondary lifts and variations. The best part is, the program is compatible for people with a home gym. This program consists of 4x3 week waves. Each new wave you can add weight to each exercise. Use the same weight for each set within the workout unless the reps are not achieved in which case you should drop weight for the next set. The rest recommendations are as follows; Exercise 1- 5 minutes Exercise 2- 3 minutes Exercise 3- 1 minutes
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 16, 2024 10:43
Last Edited
May 08, 2024 02:21
down_app
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
5 Sets
5 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
15-20 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
8 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
15-20 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
15-20 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
15-20 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
5 Sets
5 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
15-20 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
15-20 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
5 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
3 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
6 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
12-15 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
6 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
12-15 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
5 Sets
3 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
3 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
12-15 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
3 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
6 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
12-15 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
1 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
4 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
4 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
4 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
1 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
4 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
1 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
4 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
1 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
4 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
10-12 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
1 Set
1 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
4 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
5 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
15-20 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
8 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
15-20 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
15-20 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
5 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
15-20 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
15-20 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
5 Sets
5 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
15-20 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
3 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
6 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
12-15 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
6 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
12-15 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
3 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
6 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
12-15 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
3 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
12-15 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
5 Sets
3 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
1 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
4 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
4 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
4 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
1 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
4 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
1 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
4 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
1 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
4 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
10-12 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
1 Set
1 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
4 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
5 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
15-20 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
8 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
15-20 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
15-20 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
5 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
15-20 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
15-20 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
5 Sets
5 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
15-20 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
3 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
6 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
12-15 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
6 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
12-15 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
3 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
6 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
12-15 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
3 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
12-15 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
5 Sets
3 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
1 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
4 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
4 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
4 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
1 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
4 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
1 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
4 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
1 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
4 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
10-12 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
1 Set
1 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
4 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
5 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
15-20 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
8 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
15-20 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
15-20 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
5 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
15-20 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
15-20 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
5 Sets
5 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
15-20 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
3 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
6 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
12-15 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
6 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
12-15 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
3 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
6 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
12-15 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
3 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
12-15 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
5 Sets
3 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8-9
Day 1
1
Dip (Weighted)
5 Sets
1 Reps
@7-8
2
Bench Press (Close Grip)
4 Sets
4 Reps
@8-9
3
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
@8-9
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
@7-8
2
Front Squat (Barbell)
4 Sets
4 Reps
@8-9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
@7-8
2
Seated Overhead Press (Barbell)
4 Sets
4 Reps
@8-9
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
Day 4
1
Pendlay Row
5 Sets
1 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
4 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8-9
Day 5
1
Deadlift (Barbell)
5 Sets
1 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
4 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8-9
Day 6
1
Bench Press (Barbell)
5 Sets
1 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
4 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
10-12 Reps
@8-9
Day 7
1
Chin-Up (Weighted)
1 Set
1 Reps
@7-8
2
Bent Over Row (Barbell)
4 Sets
4 Reps
@8-9
3
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8-9
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
5.00/ 5
Shavin C.Age 18, Man
3 months ago
0 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Sneedle snert. Perhaps the evil alien has performed to acknowledged amounyt. Powerlifter. Once again thank you brenda for a wondefrful liftergram (lifter program).
Shanil N.Age 24, Man
3 months ago
0 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Yeah, very good I lifted heavy and got very bog