5.0
(1 rating)
Program Description
To conquer the Iron Domain. Test 1RM at the end of 12weeks. Use 95% of 1RM
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 11, 2024 05:14
- Last EditedSep 30, 2024 07:42
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Good Morning
3
10 reps
RPE 6
3
Standing Calf Raise
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Good Morning
4
10 reps
RPE 6
3
Standing Calf Raise
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Good Morning
5
10 reps
RPE 6
3
Standing Calf Raise
5
12 reps
RPE 8
4
Leg Extension
5
10 reps
RPE 8
5
Bicep Curl (Cable)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Good Morning
3
8 reps
RPE 6
3
Standing Calf Raise
3
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Good Morning
4
8 reps
RPE 6
3
Standing Calf Raise
4
10 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Good Morning
5
8 reps
RPE 6
3
Standing Calf Raise
5
10 reps
RPE 8
4
Leg Extension
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Good Morning
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Good Morning
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Good Morning
5
6 reps
RPE 6
3
Standing Calf Raise
5
8 reps
RPE 8
4
Leg Extension
5
6 reps
RPE 8
5
Bicep Curl (Cable)
5
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Good Morning
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Good Morning
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Good Morning
2
6 reps
RPE 6
3
Standing Calf Raise
2
8 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 8
5
Bicep Curl (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Face Pull
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
12 reps
RPE 10
5
Face Pull
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Face Pull
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 10
5
Face Pull
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Face Pull
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
5
Face Pull
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Bent Over Row (Barbell)
5
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
8 reps
RPE 10
5
Face Pull
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
5
Face Pull
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Face Pull
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 8
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 10
5
Face Pull
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Split Squat (Barbell)
3
10 reps
RPE 6
3
Standing Calf Raise
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Split Squat (Barbell)
4
10 reps
RPE 6
3
Standing Calf Raise
4
12 reps
RPE 8
4
Lying Leg Curl
4
12 reps
RPE 8
5
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Split Squat (Barbell)
5
10 reps
RPE 6
3
Standing Calf Raise
5
12 reps
RPE 8
4
Lying Leg Curl
5
12 reps
RPE 8
5
Bicep Curl (Cable)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Split Squat (Barbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Split Squat (Barbell)
4
8 reps
RPE 6
3
Standing Calf Raise
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Split Squat (Barbell)
5
8 reps
RPE 6
3
Standing Calf Raise
5
10 reps
RPE 8
4
Lying Leg Curl
5
10 reps
RPE 8
5
Bicep Curl (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Split Squat (Barbell)
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Split Squat (Barbell)
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Lying Leg Curl
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Split Squat (Barbell)
5
6 reps
RPE 6
3
Standing Calf Raise
5
8 reps
RPE 8
4
Lying Leg Curl
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Split Squat (Barbell)
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Lying Leg Curl
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Split Squat (Barbell)
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Split Squat (Barbell)
2
6 reps
RPE 6
3
Standing Calf Raise
2
8 reps
RPE 8
4
Lying Leg Curl
2
8 reps
RPE 8
5
Bicep Curl (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 8
4
Dip (Weighted)
3
12 reps
RPE 8
5
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 6
3
Lat Pulldown
4
12 reps
RPE 8
4
Dip (Weighted)
4
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Incline Bench Press (Barbell)
5
10 reps
RPE 6
3
Lat Pulldown
5
12 reps
RPE 8
4
Dip (Weighted)
5
12 reps
RPE 8
5
Cable Crunch
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 8
5
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Lat Pulldown
4
10 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
Cable Crunch
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Incline Bench Press (Barbell)
5
8 reps
RPE 6
3
Lat Pulldown
5
10 reps
RPE 8
4
Dip (Weighted)
5
10 reps
RPE 8
5
Cable Crunch
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
4
6 reps
RPE 6
3
Lat Pulldown
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
5
6 reps
RPE 6
3
Lat Pulldown
5
8 reps
RPE 8
4
Dip (Weighted)
5
8 reps
RPE 8
5
Cable Crunch
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
4
6 reps
RPE 6
3
Lat Pulldown
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
90%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
95%
2
Incline Bench Press (Barbell)
2
6 reps
RPE 6
3
Lat Pulldown
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)3 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@10
5
Face Pull3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Split Squat (Barbell)3 Sets
10 Reps
@6
3
Standing Calf Raise3 Sets
12 Reps
@8
4
Lying Leg Curl3 Sets
12 Reps
@8
5
Bicep Curl (Cable)3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Incline Bench Press (Barbell)3 Sets
10 Reps
@6
3
Lat Pulldown3 Sets
12 Reps
@8
4
Dip (Weighted)3 Sets
12 Reps
@8
5
Cable Crunch3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Good Morning3 Sets
10 Reps
@6
3
Standing Calf Raise3 Sets
12 Reps
@8
4
Leg Extension3 Sets
10 Reps
@8
5
Bicep Curl (Cable)3 Sets
12 Reps
@8