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9 Week Base Builder
by socalocmatt
4 athletes joined
4.0
(1 rating)
Program Description
Inspired by Bromley’s “Base Strength.” Build that bigass base to support your peaks. Doesn’t suck that bad at first. Then, the suck kicks in and you’ll start second guessing your life choices. Sorry not sorry. Don’t have access to a CDB, heavy slam ball, or log? Sub it out for an alternative variety or accessory. Pay attention instructions on the first exercises to program in incremental weight increases to your main lifts.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
Jan 16, 2024 04:37
Last Edited
May 18, 2024 01:58
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Week 1
1 / 9 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
1 Set
6+ Reps
70%
3
Log Press
3 Sets
12 Reps
@6
4A
Front Raise
2 Sets
15 Reps
@6
4B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6
5
Overhead Press (Dumbbell)
2 Sets
10 Reps
@6
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Deadlift (Barbell)
1 Set
6+ Reps
70%
3
Safety Bar Squat
3 Sets
12 Reps
@6
4
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@6
5
Bent Over Row (Barbell)
2 Sets
10 Reps
@6
6
Dumbbell Row
2 Sets
15 Reps
@6
7
Lat Pulldown
2 Sets
15 Reps
@6
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
6+ Reps
70%
3
Pin Press Bench (Barbell)
3 Sets
12 Reps
@6
4
Skull Crusher
2 Sets
15 Reps
@6
5
Bench Press (Dumbbell)
2 Sets
10 Reps
@6
6
Chest Fly (Cable)
2 Sets
15 Reps
@6
7
Hammer Curl
2 Sets
10 Reps
@6
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
6+ Reps
70%
3
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@6
4
Lunge (Dumbbell)
2 Sets
10 Reps
@6
5
Kettlebell Swing
2 Sets
15 Reps
@6
6
Hip Thrust (Barbell)
2 Sets
10 Reps
@6
7
Standing Calf Raise
2 Sets
15 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
1 Set
6+ Reps
70%
3
Log Press
4 Sets
12 Reps
@6
5A
Front Raise
3 Sets
15 Reps
@6
5B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
6
Overhead Press (Dumbbell)
3 Sets
10 Reps
@6
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@6
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Deadlift (Barbell)
1 Set
6+ Reps
70%
3
Safety Bar Squat
4 Sets
12 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
6
Dumbbell Row
3 Sets
15 Reps
@6
7
Lat Pulldown
3 Sets
15 Reps
@6
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
6+ Reps
70%
3
Pin Press Bench (Barbell)
4 Sets
12 Reps
@6
4
Skull Crusher
3 Sets
15 Reps
@6
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@6
6
Chest Fly (Cable)
3 Sets
15 Reps
@6
7
Hammer Curl
3 Sets
10 Reps
@6
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
6+ Reps
70%
3
Deficit Deadlift (Barbell)
4 Sets
12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10 Reps
@6
5
Kettlebell Swing
3 Sets
15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
15 Reps
@6
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
6+ Reps
70%
3
Deficit Deadlift (Barbell)
5 Sets
12 Reps
@6
4
Lunge (Dumbbell)
4 Sets
10 Reps
@6
5
Kettlebell Swing
4 Sets
15 Reps
@6
6
Hip Thrust (Barbell)
4 Sets
10 Reps
@6
7
Standing Calf Raise
4 Sets
15 Reps
@6
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Deadlift (Barbell)
1 Set
6+ Reps
70%
3
Safety Bar Squat
5 Sets
12 Reps
@6
4
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@6
5
Bent Over Row (Barbell)
4 Sets
10 Reps
@6
6
Dumbbell Row
4 Sets
15 Reps
@6
7
Lat Pulldown
4 Sets
15 Reps
@6
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
6+ Reps
70%
3
Pin Press Bench (Barbell)
5 Sets
12 Reps
@6
4
Skull Crusher
4 Sets
15 Reps
@6
5
Bench Press (Dumbbell)
4 Sets
10 Reps
@6
6
Chest Fly (Cable)
4 Sets
15 Reps
@6
7
Hammer Curl
4 Sets
10 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
1 Set
6+ Reps
70%
3
Log Press
5 Sets
12 Reps
@6
5A
Front Raise
4 Sets
15 Reps
@6
5B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6
6
Overhead Press (Dumbbell)
4 Sets
10 Reps
@6
7
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
1 Set
5+ Reps
75%
3
Log Press
3 Sets
10 Reps
@7
5A
Front Raise
2 Sets
12 Reps
@7
5B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Circus Dumbbell Press
2 Sets
8 Reps
@7
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
75%
3
Safety Bar Squat
3 Sets
10 Reps
@7
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@7
6
Dumbbell Row
2 Sets
12 Reps
@7
7
Lat Pulldown
2 Sets
12 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
75%
3
Pin Press Bench (Barbell)
3 Sets
10 Reps
@7
4
Skull Crusher
2 Sets
12 Reps
@7
5
Slamball Press
2 Sets
8 Reps
@7
6
Chest Fly (Cable)
2 Sets
12 Reps
@7
7
Hammer Curl
2 Sets
8 Reps
@7
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Squat (Barbell)
1 Set
5+ Reps
75%
3
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Lunge (Dumbbell)
2 Sets
8 Reps
@7
5
Kettlebell Swing
2 Sets
12 Reps
@7
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@7
7
Standing Calf Raise
2 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
75%
3
Safety Bar Squat
4 Sets
10 Reps
@7
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
6
Dumbbell Row
3 Sets
12 Reps
@7
7
Lat Pulldown
3 Sets
12 Reps
@7
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
1 Set
5+ Reps
75%
3
Log Press
4 Sets
10 Reps
@7
5A
Front Raise
3 Sets
12 Reps
@7
5B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
6
Circus Dumbbell Press
3 Sets
8 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
75%
3
Pin Press Bench (Barbell)
4 Sets
10 Reps
@7
4
Skull Crusher
3 Sets
12 Reps
@7
5
Slamball Press
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@7
7
Hammer Curl
3 Sets
8 Reps
@7
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Squat (Barbell)
1 Set
5+ Reps
75%
3
Deficit Deadlift (Barbell)
4 Sets
10 Reps
@7
4
Lunge (Dumbbell)
3 Sets
8 Reps
@7
5
Kettlebell Swing
3 Sets
12 Reps
@7
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@7
7
Standing Calf Raise
3 Sets
12 Reps
@7
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
1 Set
5+ Reps
75%
3
Log Press
5 Sets
10 Reps
@7
5A
Front Raise
4 Sets
12 Reps
@7
5B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
6
Circus Dumbbell Press
4 Sets
8 Reps
@7
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
75%
3
Pin Press Bench (Barbell)
5 Sets
10 Reps
@7
4
Skull Crusher
4 Sets
12 Reps
@7
5
Slamball Press
4 Sets
8 Reps
@7
6
Chest Fly (Cable)
4 Sets
12 Reps
@7
7
Hammer Curl
4 Sets
8 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
75%
3
Safety Bar Squat
5 Sets
10 Reps
@7
4
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@7
5
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
6
Dumbbell Row
4 Sets
12 Reps
@7
7
Lat Pulldown
4 Sets
12 Reps
@7
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Squat (Barbell)
1 Set
5+ Reps
75%
3
Deficit Deadlift (Barbell)
5 Sets
10 Reps
@7
4
Lunge (Dumbbell)
4 Sets
8 Reps
@7
5
Kettlebell Swing
4 Sets
12 Reps
@7
6
Hip Thrust (Barbell)
4 Sets
8 Reps
@7
7
Standing Calf Raise
4 Sets
12 Reps
@7
Day 1
1
Overhead Press (Barbell)
3 Sets
4 Reps
80%
2
Overhead Press (Barbell)
1 Set
4+ Reps
80%
3
Log Press
3 Sets
8 Reps
@8
5A
Front Raise
2 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
6
Circus Dumbbell Press
2 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Deadlift (Barbell)
1 Set
4+ Reps
80%
3
Safety Bar Squat
3 Sets
8 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@8
6
Dumbbell Row
2 Sets
12 Reps
@8
7
Lat Pulldown
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
4+ Reps
80%
3
Pin Press Bench (Barbell)
3 Sets
8 Reps
@8
4
Skull Crusher
2 Sets
12 Reps
@8
5
Slamball Press
2 Sets
8 Reps
@8
6
Chest Fly (Cable)
2 Sets
12 Reps
@8
7
Hammer Curl
2 Sets
8 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Squat (Barbell)
1 Set
4+ Reps
80%
3
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Lunge (Dumbbell)
2 Sets
8 Reps
@8
5
Kettlebell Swing
2 Sets
12 Reps
@8
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@8
7
Standing Calf Raise
2 Sets
12 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
4 Reps
80%
2
Overhead Press (Barbell)
1 Set
4+ Reps
80%
3
Log Press
4 Sets
8 Reps
@8
5A
Front Raise
2 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
6
Circus Dumbbell Press
2 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Deadlift (Barbell)
1 Set
4+ Reps
80%
3
Safety Bar Squat
4 Sets
8 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@8
6
Dumbbell Row
2 Sets
12 Reps
@8
7
Lat Pulldown
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
4+ Reps
80%
3
Pin Press Bench (Barbell)
4 Sets
8 Reps
@8
4
Skull Crusher
2 Sets
12 Reps
@8
5
Slamball Press
2 Sets
8 Reps
@8
6
Chest Fly (Cable)
2 Sets
12 Reps
@8
7
Hammer Curl
2 Sets
8 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Squat (Barbell)
1 Set
4+ Reps
80%
3
Deficit Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Lunge (Dumbbell)
2 Sets
8 Reps
@8
5
Kettlebell Swing
2 Sets
12 Reps
@8
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@8
7
Standing Calf Raise
2 Sets
12 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
4 Reps
80%
2
Overhead Press (Barbell)
1 Set
4+ Reps
80%
3
Log Press
5 Sets
8 Reps
@8
5A
Front Raise
2 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
6
Circus Dumbbell Press
2 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Deadlift (Barbell)
1 Set
4+ Reps
80%
3
Safety Bar Squat
5 Sets
8 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@8
6
Dumbbell Row
2 Sets
12 Reps
@8
7
Lat Pulldown
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
4+ Reps
80%
3
Pin Press Bench (Barbell)
5 Sets
8 Reps
@8
4
Skull Crusher
2 Sets
12 Reps
@8
5
Slamball Press
2 Sets
8 Reps
@8
6
Chest Fly (Cable)
2 Sets
12 Reps
@8
7
Hammer Curl
2 Sets
8 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Squat (Barbell)
1 Set
4+ Reps
80%
3
Deficit Deadlift (Barbell)
5 Sets
8 Reps
@8
4
Lunge (Dumbbell)
2 Sets
8 Reps
@8
5
Kettlebell Swing
2 Sets
12 Reps
@8
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@8
7
Standing Calf Raise
2 Sets
12 Reps
@8