Rebuild and intensify Block

Unlock your strength with the Rebuild and Intensify Block, a focused 4-week program designed for those ready to elevate their training. Committing to just 4 days a week, you'll engage in a balanced blend of strength-building and intensity-enhancing workouts that challenge your limits and promote muscle growth. Perfect for lifters looking to rebuild their foundation while pushing their performance to new heights. Get ready to transform your routine and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Upper Power

Trap Bar Deadlift

Front Squat (Barbell)

Step-Up (Weighted)

Seated Hamstring Curl

Standing Calf Raise

Lower Power

Box Jump

Sprint

Lateral Med Ball Throw

Single Arm Push Press (Dumbbell)

Wood Chop

Athlete Day

Chest Supported Row (Dumbbell)

Lat Pulldown (Neutral Grip)

Overhead Tricep Extension (Cable)

Farmer's Walk (Weighted)

Hanging Leg Raise

Pull & Arms Hypertrophy

Deload (-15% load / focus on speed and mobility) 

Deload

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