Program Description
Get Big and Strong, so you can help grandma throw her car battery in the ocean. Mod 5/3/1 pyramid, all on smith because I'm lame right now and that's all I have access to right now :(
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedSep 23, 2024 03:33
- Last EditedSep 30, 2024 11:10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bench Press (Smith Machine)
2
2
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Front Raise
4
6-12 reps
3B
Tricep Rope Push Down (Cable)
4
6-12 reps
4A
Overhead Tricep Extension (Cable)
4
6-12 reps
4B
Seated Shoulder Press (Dumbbell)
4
6-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Bench Press (Smith Machine)
5
AMRAP
65%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Overhead Tricep Extension (Cable)
4
6-12 reps
3B
Seated Shoulder Press (Dumbbell)
4
6-12 reps
4A
Front Raise
4
6-12 reps
4B
Tricep Rope Push Down (Cable)
4
6-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Bench Press (Smith Machine)
5
AMRAP
55%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Overhead Tricep Extension (Cable)
4
6-12 reps
3B
Seated Shoulder Press (Dumbbell)
4
6-12 reps
4A
Front Raise
4
6-12 reps
4B
Tricep Rope Push Down (Cable)
4
6-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Bench Press (Smith Machine)
5
AMRAP
65%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Overhead Tricep Extension (Cable)
4
6-12 reps
3B
Seated Shoulder Press (Dumbbell)
4
6-12 reps
4A
Front Raise
4
6-12 reps
4B
Tricep Rope Push Down (Cable)
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Squat (Smith Machine)
2
2
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Bent Over Row (Barbell)
4
6-12 reps
3B
Leg Curl
4
6-12 reps
4A
Incline Curl (Dumbbell)
4
6-12 reps
4B
Good Morning
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Squat (Smith Machine)
5
AMRAP
65%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Bent Over Row (Barbell)
4
6-12 reps
3B
Leg Curl
4
6-12 reps
4A
Incline Curl (Dumbbell)
4
6-12 reps
4B
Good Morning
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Squat (Smith Machine)
3
AMRAP
55%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Bent Over Row (Barbell)
4
6-12 reps
3B
Leg Curl
4
6-12 reps
4A
Incline Curl (Dumbbell)
4
6-12 reps
4B
Good Morning
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Squat (Smith Machine)
5
AMRAP
65%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Bent Over Row (Barbell)
4
6-12 reps
3B
Leg Curl
4
6-12 reps
4A
Incline Curl (Dumbbell)
4
6-12 reps
4B
Good Morning
4
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Seated Overhead Press (Barbell)
2
2
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Incline Bench Press (Dumbbell)
4
6-12 reps
4A
Close Grip Bench Press (Smith Machine)
4
6-12 reps
4B
Lateral Raise (Dumbbell)
4
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Seated Overhead Press (Barbell)
5
AMRAP
65%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Incline Bench Press (Dumbbell)
4
6-12 reps
4A
Close Grip Bench Press (Smith Machine)
4
6-12 reps
4B
Lateral Raise (Dumbbell)
4
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Seated Overhead Press (Barbell)
5
AMRAP
55%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Incline Bench Press (Dumbbell)
4
6-12 reps
4A
Close Grip Bench Press (Smith Machine)
4
6-12 reps
4B
Lateral Raise (Dumbbell)
4
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Seated Overhead Press (Barbell)
5
AMRAP
65%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Incline Bench Press (Dumbbell)
4
6-12 reps
4A
Close Grip Bench Press (Smith Machine)
4
6-12 reps
4B
Lateral Raise (Dumbbell)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Romanian Deadlift (Barbell)
2
2
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Leg Extension
4
6-12 reps
3B
Shrug (Barbell)
4
6-12 reps
4A
Lat Pulldown
4
6-12 reps
4B
Front Squat (Barbell)
4
6-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Romanian Deadlift (Barbell)
5
AMRAP
65%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Leg Extension
4
6-12 reps
3B
Shrug (Barbell)
4
6-12 reps
4A
Lat Pulldown
4
6-12 reps
4B
Front Squat (Barbell)
4
6-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Romanian Deadlift (Barbell)
5
AMRAP
55%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Leg Extension
4
6-12 reps
3B
Shrug (Barbell)
4
6-12 reps
4A
Lat Pulldown
4
6-12 reps
4B
Front Squat (Barbell)
4
6-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Romanian Deadlift (Barbell)
5
AMRAP
65%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Leg Extension
4
6-12 reps
3B
Shrug (Barbell)
4
6-12 reps
4A
Lat Pulldown
4
6-12 reps
4B
Front Squat (Barbell)
4
6-12 reps
75%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Smith Machine)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Bench Press (Smith Machine)2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@10
3A
Front Raise4 Sets
6-12 Reps
3B
Tricep Rope Push Down (Cable)4 Sets
6-12 Reps
4A
Overhead Tricep Extension (Cable)4 Sets
6-12 Reps
4B
Seated Shoulder Press (Dumbbell)4 Sets
6-12 Reps
Day 2
1
Squat (Smith Machine)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Squat (Smith Machine)2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Pull-Up (Bodyweight)5 Sets
AMRAP
@10
3A
Bent Over Row (Barbell)4 Sets
6-12 Reps
3B
Leg Curl4 Sets
6-12 Reps
4A
Incline Curl (Dumbbell)4 Sets
6-12 Reps
4B
Good Morning4 Sets
6-12 Reps
Day 3
1
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Seated Overhead Press (Barbell)2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@10
3A
Incline Curl (Dumbbell)4 Sets
6-12 Reps
3B
Incline Bench Press (Dumbbell)4 Sets
6-12 Reps
4A
Close Grip Bench Press (Smith Machine)4 Sets
6-12 Reps
4B
Lateral Raise (Dumbbell)4 Sets
6-12 Reps
Day 4
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Romanian Deadlift (Barbell)2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Pull-Up (Bodyweight)5 Sets
AMRAP
@10
3A
Leg Extension4 Sets
6-12 Reps
3B
Shrug (Barbell)4 Sets
6-12 Reps
4A
Lat Pulldown4 Sets
6-12 Reps
4B
Front Squat (Barbell)4 Sets
6-12 Reps
75%