Training Block 1

by Jack C.

Program Description

17/3/25

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 17, 2025 12:53
Last Edited
May 05, 2025 11:41

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.4%

Front Delts

11.4%

Upper Back

11.4%

Glutes

10.2%

Chest

8.9%

Lats

8.9%

Quadriceps

8.9%

Hamstrings

7.7%

Abs

5.7%

Biceps

5.3%

Lower Back

2.8%

Middle Delts

2.4%

Olympic

2.4%

Adductors

1.2%

Forearms

1.2%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

4

5-7 reps

-

2

Pendlay Row

4

6-8 reps

-

3

Single Arm Shoulder Press

3

10-12 reps

-

4

Pull-Up (Bodyweight)

3

8-10 reps

-

5

Pallof Press

3

6 reps

-

Day 1

1

Bench Press (Barbell)

4

5-7 reps

-

2

Pendlay Row

4

6-8 reps

-

3

Single Arm Shoulder Press

3

10-12 reps

-

4

Pull-Up (Bodyweight)

3

8-10 reps

-

5

Pallof Press

3

6 reps

-

Day 1

1

Bench Press (Barbell)

4

5-7 reps

-

2

Pendlay Row

4

6-8 reps

-

3

Single Arm Shoulder Press

3

10-12 reps

-

4

Pull-Up (Bodyweight)

3

8-10 reps

-

5

Pallof Press

3

6 reps

-

Day 1

1

Bench Press (Barbell)

4

5-7 reps

-

2

Pendlay Row

4

6-8 reps

-

3

Single Arm Shoulder Press

3

10-12 reps

-

4

Pull-Up (Bodyweight)

3

8-10 reps

-

5

Pallof Press

3

6 reps

-

Day 2

1

Hang Power Clean

3

4-6 reps

-

2

Box Squat (Barbell)

4

5-7 reps

-

3

Romanian Deadlift (Barbell)

4

6-8 reps

-

4A

Hip Flexor

3

6-8 reps

-

4B

Reverse Lunge (Dumbbell)

3

6-8 reps

-

Day 2

1

Hang Power Clean

3

4-6 reps

-

2

Box Squat (Barbell)

4

5-7 reps

-

3

Romanian Deadlift (Barbell)

4

6-8 reps

-

4A

Hip Flexor

3

6-8 reps

-

4B

Reverse Lunge (Dumbbell)

3

6-8 reps

-

Day 2

1

Hang Power Clean

3

4-6 reps

-

2

Box Squat (Barbell)

4

5-7 reps

-

3

Romanian Deadlift (Barbell)

4

6-8 reps

-

4A

Hip Flexor

3

6-8 reps

-

4B

Reverse Lunge (Dumbbell)

3

6-8 reps

-

Day 2

1

Hang Power Clean

3

4-6 reps

-

2

Box Squat (Barbell)

4

5-7 reps

-

3

Romanian Deadlift (Barbell)

4

6-8 reps

-

4A

Hip Flexor

3

6-8 reps

-

4B

Reverse Lunge (Dumbbell)

3

6-8 reps

-

Day 3

1

Bench Press (Barbell)

4

2-5 reps

-

2

Pull-Up (Neutral Grip, Weighted)

4

4-6 reps

-

3

Dip (Weighted)

3

5-7 reps

-

4

Hammer Curl (Dumbbell)

3

10-12 reps

-

Day 3

1

Bench Press (Barbell)

4

2-5 reps

-

2

Pull-Up (Neutral Grip, Weighted)

4

4-6 reps

-

3

Dip (Weighted)

3

5-7 reps

-

4

Hammer Curl (Dumbbell)

3

10-12 reps

-

Day 3

1

Bench Press (Barbell)

4

2-5 reps

-

2

Pull-Up (Neutral Grip, Weighted)

4

4-6 reps

-

3

Dip (Weighted)

3

5-7 reps

-

4

Hammer Curl (Dumbbell)

3

10-12 reps

-

Day 3

1

Bench Press (Barbell)

4

2-5 reps

-

2

Pull-Up (Neutral Grip, Weighted)

4

4-6 reps

-

3

Dip (Weighted)

3

5-7 reps

-

4

Hammer Curl (Dumbbell)

3

10-12 reps

-

Day 1

1

Bench Press (Barbell)

4 Sets

5-7 Reps

-

2

Pendlay Row

4 Sets

6-8 Reps

-

3

Single Arm Shoulder Press

3 Sets

10-12 Reps

-

4

Pull-Up (Bodyweight)

3 Sets

8-10 Reps

-

5

Pallof Press

3 Sets

6 Reps

-

Day 2

1

Hang Power Clean

3 Sets

4-6 Reps

-

2

Box Squat (Barbell)

4 Sets

5-7 Reps

-

3

Romanian Deadlift (Barbell)

4 Sets

6-8 Reps

-

4A

Hip Flexor

3 Sets

6-8 Reps

-

4B

Reverse Lunge (Dumbbell)

3 Sets

6-8 Reps

-

Day 3

1

Bench Press (Barbell)

4 Sets

2-5 Reps

-

2

Pull-Up (Neutral Grip, Weighted)

4 Sets

4-6 Reps

-

3

Dip (Weighted)

3 Sets

5-7 Reps

-

4

Hammer Curl (Dumbbell)

3 Sets

10-12 Reps

-