Program Description
Build upon a preexisting strength foundation and expand work capacity/strength. 5 weeks and then we will adjust reps/exercise selection for heavier weights. Please continue routine cardio/ab work. Day 5 is your day to emphasize extra volume on body parts you want to improve. I added some examples that would be beneficial.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Athletics
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedFeb 23, 2024 08:36
- Last EditedMay 17, 2024 09:42
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
2
Barbell Row
3
6-8 reps
3
Decline Bench Press (Dumbbell)
3
8-12 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
2
Barbell Row
3
6-8 reps
3
Decline Bench Press (Dumbbell)
3
8-12 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
2
Barbell Row
3
6-8 reps
3
Decline Bench Press (Dumbbell)
3
8-12 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
2
Barbell Row
3
6-8 reps
3
Decline Bench Press (Dumbbell)
3
8-12 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
2
Barbell Row
3
6-8 reps
3
Decline Bench Press (Dumbbell)
3
8-12 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Push Up
2
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
2
Leg Press (45 Degrees)
3
6-12 reps
3
Split Squat (Dumbbell)
2
8-10 reps
4
Leg Extension
2
12 reps
5
Standing Calf Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
2
Leg Press (45 Degrees)
3
6-12 reps
3
Split Squat (Dumbbell)
2
8-10 reps
4
Leg Extension
2
12 reps
5
Standing Calf Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
2
Leg Press (45 Degrees)
3
6-12 reps
3
Split Squat (Dumbbell)
2
8-10 reps
4
Leg Extension
2
12 reps
5
Standing Calf Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
2
Leg Press (45 Degrees)
3
6-12 reps
3
Split Squat (Dumbbell)
2
8-10 reps
4
Leg Extension
2
12 reps
5
Standing Calf Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
2
Leg Press (45 Degrees)
3
6-12 reps
3
Split Squat (Dumbbell)
2
8-10 reps
4
Leg Extension
2
12 reps
5
Standing Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
2
Rear Delt Fly (Machine)
2
15 reps
3
Hammer Curl
2
10 reps
5
Dip (Bodyweight)
2
8 reps
6
Bicep Curl (Cable)
2
20 reps
9
Tricep Pushdown (Cable)
2
20 reps
10
Lateral Raise (Dumbbell)
2
20-30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
Rear Delt Fly (Machine)
1
3
Hammer Curl
1
4
Dip (Bodyweight)
1
8
Bicep Curl (Cable)
2
20 reps
9
Tricep Pushdown (Cable)
2
20 reps
10
Lateral Raise (Dumbbell)
2
20-30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
Rear Delt Fly (Machine)
1
3
Hammer Curl
1
4
Dip (Bodyweight)
1
8
Bicep Curl (Cable)
2
20 reps
9
Tricep Pushdown (Cable)
2
20 reps
10
Lateral Raise (Dumbbell)
2
20-30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
Rear Delt Fly (Machine)
1
3
Hammer Curl
1
4
Dip (Bodyweight)
1
8
Bicep Curl (Cable)
2
20 reps
9
Tricep Pushdown (Cable)
2
20 reps
10
Lateral Raise (Dumbbell)
2
20-30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
Rear Delt Fly (Machine)
1
3
Hammer Curl
1
4
Dip (Bodyweight)
1
8
Bicep Curl (Cable)
2
20 reps
9
Tricep Pushdown (Cable)
2
20 reps
10
Lateral Raise (Dumbbell)
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
2
Lying Leg Curl
2
12-15 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Standing Calf Raise
2
AMRAP
5
Shrug (Dumbbell)
2
20 reps
6
Pull-Up (Weighted)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
2
Lying Leg Curl
2
12-15 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Standing Calf Raise
2
AMRAP
5
Shrug (Dumbbell)
2
20 reps
6
Pull-Up (Weighted)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
2
Lying Leg Curl
2
12-15 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Standing Calf Raise
2
AMRAP
5
Shrug (Dumbbell)
2
20 reps
6
Pull-Up (Weighted)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
2
Lying Leg Curl
2
12-15 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Standing Calf Raise
2
AMRAP
5
Shrug (Dumbbell)
2
20 reps
6
Pull-Up (Weighted)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
2
Lying Leg Curl
2
12-15 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Standing Calf Raise
2
AMRAP
5
Shrug (Dumbbell)
2
20 reps
6
Pull-Up (Weighted)
2
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
2
Split Squat (Dumbbell)
2
20 reps
3
Overhead Tricep Extension (Cable)
2
20 reps
4
Bicep Curl (Cable)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
2
Split Squat (Dumbbell)
2
20 reps
3
Overhead Tricep Extension (Cable)
2
20 reps
4
Bicep Curl (Cable)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
2
Split Squat (Dumbbell)
2
20 reps
3
Overhead Tricep Extension (Cable)
2
20 reps
4
Bicep Curl (Cable)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
2
Split Squat (Dumbbell)
2
20 reps
3
Overhead Tricep Extension (Cable)
2
20 reps
4
Bicep Curl (Cable)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
2
Split Squat (Dumbbell)
2
20 reps
3
Overhead Tricep Extension (Cable)
2
20 reps
4
Bicep Curl (Cable)
2
20 reps
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Barbell Row3 Sets
6-8 Reps
3
Decline Bench Press (Dumbbell)3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)3 Sets
8-12 Reps
5
Push Up2 Sets
15-20 Reps
Day 2
1
Squat (Barbell)3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Leg Press (45 Degrees)3 Sets
6-12 Reps
3
Split Squat (Dumbbell)2 Sets
8-10 Reps
4
Leg Extension2 Sets
12 Reps
5
Standing Calf Raise3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Lying Leg Curl2 Sets
12-15 Reps
3
Hip Thrust (Barbell)3 Sets
8-12 Reps
4
Standing Calf Raise2 Sets
AMRAP
5
Shrug (Dumbbell)2 Sets
20 Reps
6
Pull-Up (Weighted)2 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)3 Sets
8-12 Reps
2
Rear Delt Fly (Machine)2 Sets
15 Reps
3
Hammer Curl2 Sets
10 Reps
5
Dip (Bodyweight)2 Sets
8 Reps
6
Bicep Curl (Cable)2 Sets
20 Reps
9
Tricep Pushdown (Cable)2 Sets
20 Reps
10
Lateral Raise (Dumbbell)2 Sets
20-30 Reps
Day 5
1
Cable Crunch3 Sets
12-15 Reps
2
Split Squat (Dumbbell)2 Sets
20 Reps
3
Overhead Tricep Extension (Cable)2 Sets
20 Reps
4
Bicep Curl (Cable)2 Sets
20 Reps