Stronk

by Cailean D.

2 athletes joined

Program Description

To be stronk

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jun 01, 2025 01:21
Last Edited
Jul 27, 2025 05:41

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1A

Squat (Barbell)

5

6 reps

-

1B

Bench Press (Paused)

5

6 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Single Arm Row (Dumbbell)

3

8-10 reps

-

2B

Incline Bench Press (Dumbbell)

3

6-8 reps

-

3

Plank

1

-

Day 1

1A

Squat (Barbell)

5

6 reps

-

1B

Bench Press (Paused)

5

6 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Single Arm Row (Dumbbell)

3

8-10 reps

-

2B

Incline Bench Press (Dumbbell)

3

6-8 reps

-

3

Plank

1

-

Day 1

1A

Squat (Barbell)

5

6 reps

-

1B

Bench Press (Paused)

5

6 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Single Arm Row (Dumbbell)

3

8-10 reps

-

2B

Incline Bench Press (Dumbbell)

3

6-8 reps

-

3

Plank

1

-

Day 1

1A

Squat (Barbell)

5

5 reps

-

1B

Chin-Up (Bodyweight)

2

-

1C

Bench Press (Barbell)

5

5 reps

-

2A

Single Arm Row (Dumbbell)

3

8-10 reps

-

2B

Incline Bench Press (Dumbbell)

3

6-8 reps

-

3

Plank

1

-

4

Single Leg Hip Thrust

1

-

Day 2

1A

Overhead Press (Barbell)

5

6 reps

-

1B

Deadlift (Barbell)

5

6 reps

-

1C

Chin-Up (Bodyweight)

2

-

2

Walking Lunge

3

-

3

Plank

1

-

Day 2

1A

Overhead Press (Barbell)

5

6 reps

-

1B

Deadlift (Barbell)

5

6 reps

-

1C

Chin-Up (Bodyweight)

2

-

2

Walking Lunge

3

-

3

Plank

1

-

Day 2

1A

Overhead Press (Barbell)

5

6 reps

-

1B

Deadlift (Barbell)

5

6 reps

-

1C

Chin-Up (Bodyweight)

2

-

2

Walking Lunge

3

-

3

Plank

1

-

Day 2

1A

Overhead Press (Barbell)

5

5 reps

-

1B

Deadlift (Barbell)

5

5 reps

-

1C

Chin-Up (Bodyweight)

2

-

2

Walking Lunge

3

-

3

Plank

1

-

Day 3

1A

Bench Press (Close Grip)

4

6-8 reps

-

1B

Squat (Paused)

4

6 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Seated Row (Cable)

3

8-10 reps

-

2B

Single Arm Floor Press

3

6-8 reps

-

3

Plank

1

-

Day 3

1A

Bench Press (Close Grip)

4

6-8 reps

-

1B

Squat (Paused)

4

6 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Seated Row (Cable)

3

8-10 reps

-

2B

Single Arm Floor Press

3

6-8 reps

-

3

Plank

1

-

Day 3

1A

Bench Press (Close Grip)

4

6-8 reps

-

1B

Squat (Paused)

4

6 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Seated Row (Cable)

3

8-10 reps

-

2B

Single Arm Floor Press

3

6-8 reps

-

3

Plank

1

-

Day 3

1A

Squat (Paused)

5

5 reps

-

1B

Chin-Up (Bodyweight)

2

-

1C

Bench Press (Paused)

5

5 reps

-

2A

Seated Row (Cable)

3

8-10 reps

-

2B

Single Arm Floor Press

3

6-8 reps

-

3

Plank

1

-

Day 2

1A

Overhead Press (Barbell)

5 Sets

6 Reps

-

1B

Deadlift (Barbell)

5 Sets

6 Reps

-

1C

Chin-Up (Bodyweight)

2 Sets

-

2

Walking Lunge

3 Sets

-

3

Plank

1 Set

-

Day 3

1A

Bench Press (Close Grip)

4 Sets

6-8 Reps

-

1B

Squat (Paused)

4 Sets

6 Reps

-

1C

Chin-Up (Bodyweight)

2 Sets

-

2A

Seated Row (Cable)

3 Sets

8-10 Reps

-

2B

Single Arm Floor Press

3 Sets

6-8 Reps

-

3

Plank

1 Set

-

Day 1

1A

Squat (Barbell)

5 Sets

6 Reps

-

1B

Bench Press (Paused)

5 Sets

6 Reps

-

1C

Chin-Up (Bodyweight)

2 Sets

-

2A

Single Arm Row (Dumbbell)

3 Sets

8-10 Reps

-

2B

Incline Bench Press (Dumbbell)

3 Sets

6-8 Reps

-

3

Plank

1 Set

-