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Strong Living
by Andrew L.
3 athletes joined
Program Description
Introduction to strength training built around foundational movement patterns. The most important part of this program is that it is done with progression. Doing the same thing each week will be far less beneficial then steadily increasing load. The intensity you should strive for is “RPE 8”. This means that a set should end with just enough in the tank to squeeze out two more reps. When starting you can do a little less than this, but if the weight is so light that you could to 4, 5, or more reps beyond the set the work will be less productive. This being said, going to absolute failure is not necessary. Soreness and discomfort is good, but nothing should be acutely painful. Especially if the pain increases during the workout. Training hard is the goal, and nothing slows hard work down more than injury. Listen to your body. Most importantly have fun and get strong!
Program Overview
Level
Novice, Beginner
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Jun 05, 2024 04:20
Last Edited
Jun 17, 2024 09:49
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Week 1
1 / 5 Weeks
Day 1
1
Dumbbell Row
3 Sets
5 Reps
@8
2
Goblet Squat
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
5 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
5 Reps
@8
Day 2
1
Lunge (Dumbbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Sumo Deadlift (Dumbbell)
2 Sets
5 Reps
@8
4
Lat Pulldown
2 Sets
5 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@8
3
Goblet Squat
2 Sets
5 Reps
@8
4
Dumbbell Row
2 Sets
5 Reps
@8
5
Straight Leg Calf Raise
2 Sets
10 Reps
@8
Day 1
1
Dumbbell Row
3 Sets
5 Reps
@8
2
Goblet Squat
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
5 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
5 Reps
@8
Day 2
1
Lunge (Dumbbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Sumo Deadlift (Dumbbell)
2 Sets
5 Reps
@8
4
Lat Pulldown
2 Sets
5 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@8
3
Goblet Squat
2 Sets
5 Reps
@8
4
Dumbbell Row
2 Sets
5 Reps
@8
5
Straight Leg Calf Raise
2 Sets
10 Reps
@8
Day 1
1
Dumbbell Row
3 Sets
5 Reps
@8
2
Goblet Squat
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
5 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
5 Reps
@8
Day 2
1
Lunge (Dumbbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Sumo Deadlift (Dumbbell)
2 Sets
5 Reps
@8
4
Lat Pulldown
2 Sets
5 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@8
3
Goblet Squat
2 Sets
5 Reps
@8
4
Dumbbell Row
2 Sets
5 Reps
@8
5
Straight Leg Calf Raise
2 Sets
10 Reps
@8
Day 1
1
Dumbbell Row
3 Sets
5 Reps
@8
2
Goblet Squat
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
5 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
5 Reps
@8
Day 2
1
Lunge (Dumbbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Sumo Deadlift (Dumbbell)
2 Sets
5 Reps
@8
4
Lat Pulldown
2 Sets
5 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@8
3
Goblet Squat
2 Sets
5 Reps
@8
4
Dumbbell Row
2 Sets
5 Reps
@8
5
Straight Leg Calf Raise
2 Sets
10 Reps
@8
Day 1
1
Dumbbell Row
3 Sets
5 Reps
@8
2
Goblet Squat
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
5 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
5 Reps
@8
Day 2
1
Lunge (Dumbbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Sumo Deadlift (Dumbbell)
2 Sets
5 Reps
@8
4
Lat Pulldown
2 Sets
5 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@8
3
Goblet Squat
2 Sets
5 Reps
@8
4
Dumbbell Row
2 Sets
5 Reps
@8
5
Straight Leg Calf Raise
2 Sets
10 Reps
@8