The Iron Ladder

by Jayden S.

Program Description

Yuh

Program Overview

Level
Intermediate
Goal
Athletics, Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
80 minutes
Created
Sep 03, 2025 12:33
Last Edited
Sep 05, 2025 09:24

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.7%

Chest

10.8%

Upper Back

10.1%

Quadriceps

9.9%

Glutes

9.5%

Hamstrings

9.2%

Lats

8.9%

Front Delts

7.1%

Abs

6%

Biceps

5%

Lower Back

4.5%

Middle Delts

3%

Adductors

2.2%

Forearms

1.9%

Rear Delts

0.1%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Bench Press (Wide Grip)

4

4 reps

-

2

Squat (Barbell)

4

4 reps

-

3

Deadlift (Barbell)

4

4 reps

-

Day 1

1

Push Up

1

15 reps

RPE 6

2

Bench Press (Wide Grip)

3

4-8 reps

RPE 10

3

Dip (Weighted)

3

6-10 reps

RPE 9

4

Incline Bench Press (Dumbbell)

3

6-10 reps

RPE 9

5

V-Handle Tricep Pushdown (Cable)

3

6-10 reps

RPE 9

6

Lateral Raise (Dumbbell)

2

6-10 reps

RPE 9

Day 1

1

Push Up

1

15 reps

RPE 6

2

Bench Press (Wide Grip)

3

4-8 reps

RPE 10

3

Dip (Weighted)

3

6-10 reps

RPE 9

4

Incline Bench Press (Dumbbell)

3

6-10 reps

RPE 9

5

V-Handle Tricep Pushdown (Cable)

3

6-10 reps

RPE 9

6

Lateral Raise (Dumbbell)

1

6-10 reps

RPE 9

Day 1

1

Push Up

1

15 reps

RPE 6

2

Bench Press (Close Grip)

3

4-8 reps

RPE 10

3

Dip (Weighted)

3

6-10 reps

RPE 9

4

Military Press (Barbell)

2

4-8 reps

RPE 9

5

Skull Crusher (Barbell)

3

6-10 reps

RPE 9

6

Bench Press (Dumbbell)

3

6-10 reps

RPE 9

Day 1

1

Push Up

1

15 reps

RPE 6

2

Bench Press (Close Grip)

3

4-8 reps

RPE 10

3

Dip (Weighted)

3

6-10 reps

RPE 9

4

Military Press (Barbell)

2

4-8 reps

RPE 9

5

Skull Crusher (Barbell)

3

6-10 reps

RPE 9

6

Bench Press (Dumbbell)

3

6-10 reps

RPE 9

Day 2

1

Barbell Row

3

4-8 reps

RPE 10

2

Chin-Up (Weighted)

3

6-10 reps

RPE 9

3

Single Arm Row (Dumbbell)

3

6-10 reps

RPE 9

4

Bicep Curl (Cable)

3

6-10 reps

RPE 9

5

Dumbbell Bench Pullover

3

6-10 reps

RPE 9

6

Abs Crunch (Machine)

3

10 reps

RPE 9

Day 2

1

Barbell Row

3

4-8 reps

RPE 10

2

Chin-Up (Weighted)

3

6-10 reps

RPE 9

3

Single Arm Row (Dumbbell)

3

6-10 reps

RPE 9

4

Bicep Curl (Cable)

3

6-10 reps

RPE 9

5

Dumbbell Bench Pullover

3

6-10 reps

RPE 9

6

Abs Crunch (Machine)

3

10 reps

RPE 9

Day 2

1

Barbell Row

3

4-8 reps

RPE 10

2

Chin-Up (Weighted)

3

6-10 reps

RPE 9

3

Single Arm Row (Dumbbell)

3

6-10 reps

RPE 9

4

Reverse Bicep Curl (EZ Bar)

3

6-10 reps

RPE 9

5

Upright Row (Barbell)

3

6-10 reps

RPE 9

6

Abs Crunch (Machine)

3

10 reps

RPE 9

Day 2

1

Barbell Row

3

4-8 reps

RPE 10

2

Chin-Up (Weighted)

3

6-10 reps

RPE 9

3

Single Arm Row (Dumbbell)

3

6-10 reps

RPE 9

4

Reverse Bicep Curl (EZ Bar)

3

6-10 reps

RPE 9

5

Upright Row (Barbell)

3

6-10 reps

RPE 9

6

Abs Crunch (Machine)

3

10 reps

RPE 9

Day 3

1

Squat (Barbell)

3

4-8 reps

RPE 10

2

Single Leg Press

3

6-10 reps

RPE 9

3

Deficit Deadlift (Barbell)

3

4-8 reps

RPE 10

4

Good Morning

3

6-10 reps

RPE 9

5

Bulgarian Split Squat (Dumbbell)

1

6 reps

RPE 9

6

Farmer's Walk (Weighted)

1

10 mins

RPE 7

Day 3

1

Squat (Barbell)

3

4-8 reps

RPE 10

2

Single Leg Press

3

6-10 reps

RPE 9

3

Deficit Deadlift (Barbell)

3

4-8 reps

RPE 10

4

Good Morning

3

6-10 reps

RPE 9

5

Bulgarian Split Squat (Dumbbell)

1

6 reps

RPE 9

6

Farmer's Walk (Weighted)

1

10 mins

RPE 7

Day 3

1

Sumo Squat

3

4-8 reps

RPE 10

2

Single Leg Press

3

6-10 reps

RPE 9

3

Deficit Deadlift (Barbell)

3

4-8 reps

RPE 10

4

Good Morning

3

6-10 reps

RPE 9

5

Abs Crunch (Machine)

3

10 reps

RPE 9

6

Farmer's Walk (Weighted)

1

10 mins

RPE 7

Day 3

1

Sumo Squat

3

4-8 reps

RPE 10

2

Single Leg Press

3

6-10 reps

RPE 9

3

Deficit Deadlift (Barbell)

3

4-8 reps

RPE 10

4

Good Morning

3

6-10 reps

RPE 9

5

Abs Crunch (Machine)

3

10 reps

RPE 9

6

Farmer's Walk (Weighted)

1

10 mins

RPE 7

Day 4

1

Ruck

1

RPE 8

Day 4

1

Ruck

1

RPE 8

Day 4

1

Ruck

1

RPE 8

Day 4

1

Ruck

1

RPE 8

Day 1

1

Bench Press (Wide Grip)

4 Sets

4 Reps

-

2

Squat (Barbell)

4 Sets

4 Reps

-

3

Deadlift (Barbell)

4 Sets

4 Reps

-