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East greenlandic beast mode

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Program Description

Muscle+strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2025 08:25
  • Last Edited
    Sep 08, 2025 08:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Quadriceps
11.3%
Front Delts
10.4%
Middle Delts
10.2%
Lats
9.5%
Chest
8.4%
Triceps
8%
Glutes
7.4%
Hamstrings
6.3%
Abs
5.7%
Biceps
5.5%
Lower Back
2.3%
Rear Delts
1%
Abductors
0.7%
Forearms
0.7%
Adductors
0.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Bar Breathing Squats
1
20 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
High Bar Breathing Squats
1
20 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
High Bar Breathing Squats
1
20 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Pendlay Row
1
5 reps
75%
3
Overhead Press (Barbell)
1
5 reps
75%
4
High Bar Squat (Barbell)
1
5 reps
75%
5
Bench Press (Barbell)
1
5 reps
75%
6
Pull-Up (Neutral Grip, Weighted)
1
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Pendlay Row
1
5 reps
75%
3
Overhead Press (Barbell)
1
5 reps
75%
4
High Bar Squat (Barbell)
1
5 reps
75%
5
Bench Press (Barbell)
1
5 reps
75%
6
Pull-Up (Neutral Grip, Weighted)
1
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Neutral Grip Chins
2
20 reps
RPE 10
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Neutral Grip Chins
2
20 reps
RPE 10
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Neutral Grip Chins
2
20 reps
RPE 10
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
5 reps
75%
3
Leg Press
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
3 reps
80%
3
Leg Press
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
1 reps
85%
3
Leg Press
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pendlay Row
3
5 reps
75%
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Pendlay Row
3
5 reps
80%
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Pendlay Row
3
3 reps
90%
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
High Bar Breathing Squats
1 Set
20 Reps
@10
3
Leg Press
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
2 Sets
10 Reps
@10
3
Chest Press (Machine)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Neutral Grip Chins
2 Sets
20 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
10 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
5 Reps
75%
3
Leg Press
2 Sets
10 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pendlay Row
3 Sets
5 Reps
75%
3
Chest Supported Row (Machine)
2 Sets
10 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10
Day 6
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
2 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Chest Press (Machine)
2 Sets
10 Reps
@10