Program Description
Increase or maintain tonnage each workout with all exercises. Reverse diet with a ~200 calorie surplus and high protein. Gain strength and roughly maintain weight to gain muscle and loose fat to put yourself in good place metabolically. Then once it seems like too muscular calories, decrease roughly 500-700 and watch the fat shred off.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedNov 16, 2024 10:42
- Last EditedFeb 03, 2025 06:41
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
-
2A
Bench Press (Barbell)
4
4-6 reps
-
2B
Seal Row
4
10-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3B
Lat Pulldown
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
-
2A
Bench Press (Barbell)
4
4-6 reps
-
2B
Seal Row
4
10-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3B
Lat Pulldown
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
-
2A
Bench Press (Barbell)
4
4-6 reps
-
2B
Seal Row
4
10-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3B
Lat Pulldown
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
-
2A
Bench Press (Barbell)
4
4-6 reps
-
2B
Seal Row
4
10-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3B
Lat Pulldown
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
5
3-5 reps
-
1B
Jump Squat
4
10-15 reps
-
2
Safety Bar Squat
3
5 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
5
3-5 reps
-
1B
Jump Squat
4
10-15 reps
-
2
Safety Bar Squat
3
5 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
5
3-5 reps
-
1B
Jump Squat
4
10-15 reps
-
2
Safety Bar Squat
3
5 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
5
3-5 reps
-
1B
Jump Squat
4
10-15 reps
-
2
Safety Bar Squat
3
5 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plyometric Push Up
4
8-10 reps
-
2A
Overhead Press (Barbell)
4
4-6 reps
-
2B
Chin-Up (Bodyweight)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-12 reps
-
3B
Face Pull
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plyometric Push Up
4
8-10 reps
-
2A
Overhead Press (Barbell)
4
4-6 reps
-
2B
Chin-Up (Bodyweight)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-12 reps
-
3B
Face Pull
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plyometric Push Up
4
8-10 reps
-
2A
Overhead Press (Barbell)
4
4-6 reps
-
2B
Chin-Up (Bodyweight)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-12 reps
-
3B
Face Pull
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plyometric Push Up
4
8-10 reps
-
2A
Overhead Press (Barbell)
4
4-6 reps
-
2B
Chin-Up (Bodyweight)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-12 reps
-
3B
Face Pull
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10-15 reps
-
1B
Vertical Jump
5
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Hip Thrust (Barbell)
3
12-15 reps
-
4
Suitcase Carry
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10-15 reps
-
1B
Vertical Jump
5
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Hip Thrust (Barbell)
3
12-15 reps
-
4
Suitcase Carry
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10-15 reps
-
1B
Vertical Jump
5
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Hip Thrust (Barbell)
3
12-15 reps
-
4
Suitcase Carry
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10-15 reps
-
1B
Vertical Jump
5
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Hip Thrust (Barbell)
3
12-15 reps
-
4
Suitcase Carry
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Push Press (Barbell)4 Sets
6-8 Reps
-
2A
Bench Press (Barbell)4 Sets
4-6 Reps
-
2B
Seal Row4 Sets
10-12 Reps
-
3A
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
-
3B
Lat Pulldown3 Sets
12-15 Reps
-
4
Hammer Curl3 Sets
12-15 Reps
-
Day 4
1
Plyometric Push Up4 Sets
8-10 Reps
-
2A
Overhead Press (Barbell)4 Sets
4-6 Reps
-
2B
Chin-Up (Bodyweight)4 Sets
4-6 Reps
-
3A
Dip (Bodyweight)3 Sets
10-12 Reps
-
3B
Face Pull3 Sets
15-20 Reps
-
4
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 3
1
200m Sprint1 Set
15 mins
-
Day 2
1A
Hang Clean5 Sets
3-5 Reps
-
1B
Jump Squat4 Sets
10-15 Reps
-
2
Safety Bar Squat3 Sets
5 Reps
-
3
Leg Curl3 Sets
10-12 Reps
-
4
Plank3 Sets
45-60 secs
-
5
Cardio1 Set
20-30 mins
-
Day 5
1A
Kettlebell Swing4 Sets
10-15 Reps
-
1B
Vertical Jump5 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
-
3
Hip Thrust (Barbell)3 Sets
12-15 Reps
-
4
Suitcase Carry3 Sets
45-60 secs
-
5
Cardio1 Set
20-30 mins
-