Program Description
Current program I'm using to get strong and jacked. Lots of supersets. Coming off a knee injury, so quad volume is low.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 04, 2025 03:07
- Last EditedJun 18, 2025 09:32

Summary
Embark on an 8-week journey with "The Squire," a comprehensive program designed for those ready to build strength and muscle. Training four days a week, you'll tackle supersets that focus on key muscle groups, including chest, back, and legs, utilizing a mix of free weights and machines. Each session is crafted to maximize your effort, pushing you to achieve your personal best while enhancing your overall fitness. Get ready to elevate your training and transform your physique with a structured approach that keeps you motivated and engaged!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Barbell)1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
1B
Chest Supported Row (Machine)3 Sets
6-10 Reps
-
2A
Behind-The-Neck Press (Smith Machine)1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
2B
Pull-Up (Bodyweight)3 Sets
AMRAP
-
3A
Chest Press (Machine)2 Sets
8-12 Reps
-
3B
Pullover (Machine)2 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)4 Sets
6-10 Reps
-
5A
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
5B
Hanging Leg Raise4 Sets
AMRAP
-
Day 2
1
Squat (Barbell)1 Set
1 Set
3-5 Reps
6-8 Reps
-
-
2A
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
-
2B
Calf Raise (Machine)2 Sets
10-15 Reps
-
3A
Leg Extension3 Sets
8-12 Reps
-
3B
Hamstring Curl3 Sets
8-12 Reps
-
4A
Abs Crunch (Machine)3 Sets
10-15 Reps
-
4B
Wrist Curls3 Sets
10-15 Reps
-
4C
Neck Curl3 Sets
10-15 Reps
-
Day 3
1A
Overhead Press (Barbell)1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
1B
Chin-Up (Bodyweight)3 Sets
AMRAP
-
2
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
3
Incline Curl (Dumbbell)2 Sets
6-10 Reps
-
4A
Dip (Bodyweight)3 Sets
AMRAP
-
4B
Hanging Leg Raise3 Sets
AMRAP
-
5
Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
1 Set
3 Reps
6 Reps
-
-
2A
Hack Squat3 Sets
6-10 Reps
-
2B
Calf Raise (Machine)3 Sets
10-15 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4A
Rear Delt Fly (Machine)3 Sets
8-12 Reps
-
4B
Hamstring Curl3 Sets
6-10 Reps
-
5A
Abs Crunch (Weighted)3 Sets
8-12 Reps
-
5B
Neck Curl3 Sets
8-12 Reps
-
5C
Wrist Curls3 Sets
10-15 Reps
-