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Periodisation - Strength Block B

by Fishmilk

Program Description

Utilising your recently built muscle mass to maximise strength. Identical purpose to strength block variation A. Alternate between the two strength block variations after completing each hypertrophy training block.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 08:36
  • Last Edited
    Sep 24, 2025 04:19

Summary

Unlock your strength potential with the 6-week Periodisation - Strength Block B program, designed for dedicated lifters training twice a week. This structured plan focuses on compound movements, including barbell squats, bent-over rows, and weighted pull-ups, ensuring you build muscle and power effectively. Each session is crafted to challenge your limits while promoting recovery and growth, making it perfect for those ready to elevate their training. Equip your garage gym and get ready to transform your strength!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.6%
Lats
11%
Quadriceps
10.1%
Middle Delts
10.1%
Triceps
9%
Front Delts
8.7%
Glutes
8.1%
Hamstrings
7.2%
Abs
6.1%
Biceps
5.2%
Adductors
4%
Chest
1.7%
Forearms
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
-
2
Bent Over Row (Barbell)
2
5-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
5-6 reps
-
4
Pull-Up (Weighted)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Bent Over Row (Barbell)
3
5-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
5-6 reps
-
4
Pull-Up (Weighted)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-5 reps
-
2
Bent Over Row (Barbell)
4
4-5 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
4-5 reps
-
4
Pull-Up (Weighted)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
3 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
3 reps
-
4
Pull-Up (Weighted)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
-
2
Bent Over Row (Barbell)
2
1 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Bent Over Row (Barbell)
3
5-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
5-6 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Bent Over Row (Barbell)
4
5-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5-6 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Bent Over Row (Barbell)
4
3 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
3 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
-
2
Bent Over Row (Barbell)
3
2 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
2 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
5-6 Reps
-
2
Bent Over Row (Barbell)
2 Sets
5-6 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
5-6 Reps
-
4
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
5
Hanging Leg Raise
2 Sets
5-8 Reps
-
6
Hammer Rotations L-R
2 Sets
5-8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5-6 Reps
-
2
Bent Over Row (Barbell)
3 Sets
5-6 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5-6 Reps
-
4
Dip (Weighted)
2 Sets
5-8 Reps
-
5
Single Arm Farmer Carry
2 Sets
0.5 mins
-
6
Hammer Rotations L-R
2 Sets
5-8 Reps
-