Intermediate Plateau Buster 4 day FB

I designed this because I was frustrated and stuck. I want to help you get through the intermediate phase. Intermediate Plateau Buster 4 Day FB** is designed specifically for those looking to break through training plateaus. Specific focus on bench press, over 12 weeks, you'll engage in a structured routine that incorporates a mix of compound lifts and targeted accessories, ensuring comprehensive muscle engagement and growth. 

Anyone who says they have the exact program for you is full of it, people respond differently to different volumes, frequencies etc., but if you have tried other intermediate programs and stalled give this program a shot. 

I have my suggestions for supplementary and accessory lifts but add your own so long as they hit they muscle groups and stick to the prescribed rep ranges and intensity. I do arms and lower body machine work on days I have extra time. For the first month or so I recommend keeping arms and things like leg extensions and leg curls to weekly at most. For core I suggest ab wheel, for spone stability -> suitcase and farmers carries once a week each on separate days. Once reached 2 min on carries you should increase the weight. 

Each main lift will have a day dedicated to working on form and technique while the accessory exercises will give you low stress volume to improve your main lift %s. 

3 blocks, each 4 weeks, will help you to reset monthly and week 1s will function as enough of a deload to set you up for the rest of the month. Reps drop each month as the weight increases. Aim to add weight weekly to main lifts weekly. 

For accessory lifts (8-12 rep range) use double progression, when you hit 12+ reps on both sets add weight. These lifts drive hypertrophy and operate as a primary stimulus for growth. 

Last week use as a test week with some heavy singles on the main lifts or deload depending on goals and how you feel.

After the program is completed run it again, you should be able to run this for a long time with maybe some minor adjustments to make it suit you. Once you reach advanced lifting status you will need to move to an advanced program tailored to you.

This program balances intensity and volume, pushing your limits while allowing for recovery. Everyone is different and if you feel recovery is lagging try my 3 day per week program. Get ready to elevate your performance and achieve the results you've been striving for! No lifetime intermediate lifting life for you! 

Recommend doing my 3 days/week first to see how you respond to this type of training.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Squat (Barbell)

Chest Press (Machine)

Seal Row

Deadlift (Barbell)

Spoto Press

Hack Squat

Romanian Deadlift (Barbell)

Long Pause Bench Press

Front Squat (Barbell)

Overhead Press (Barbell)

Bulgarian Split Squat (Barbell)

Barbell Row

Deadlift (Paused)

Larsen Press (Barbell)

Hip Thrust (Machine)

Wide Grip Lat Pulldown

Seated Overhead Press (Barbell)

Incline Bench Press (Barbell)

Cossack Squat

Squat (Low Bar)

Reverse Pec Deck

Pec Deck (Machine)

Squat (Paused)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Sumo Deadlift (Paused)

Decline Bench Press (Barbell)

Underhand Lat Pulldown

Tempo Bench Press

Shoulder Press (Machine)

Lat Pulldown

Reverse Lunge (Barbell)

Bench Press (Close Grip)

Dip (Bodyweight)

Sumo Deadlift (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

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