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Basic Power
by Terence C.
9 athletes joined
Program Description
There are a lot of programs out there, this is designed to put weeks of consistent work in, creating a solid foundation to move into more complex or dialed in programs.
Program Overview
Level
Beginner, Novice
Goal
Powerlifting, Athletics
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 22, 2024 03:57
Last Edited
May 09, 2024 03:16
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
@7
@7.5
@8
@8.5
@9
2
Pull-Up (Bodyweight)
4 Sets
5 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Stiff Leg Deadlift
1 Set
4 Sets
6 Reps
5 Reps
@6
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Pull-Up (Bodyweight)
5 Sets
3 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
@7
@7.5
@8
@8.5
@9
2
Pull-Up (Bodyweight)
4 Sets
5 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Stiff Leg Deadlift
1 Set
4 Sets
6 Reps
5 Reps
@6
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Pull-Up (Bodyweight)
5 Sets
3 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
@7
@7.5
@8
@8.5
@9
2
Pull-Up (Bodyweight)
4 Sets
5 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Stiff Leg Deadlift
1 Set
4 Sets
6 Reps
5 Reps
@6
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Pull-Up (Bodyweight)
5 Sets
3 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
@7
@7.5
@8
@8.5
@9
2
Pull-Up (Bodyweight)
4 Sets
5 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Stiff Leg Deadlift
1 Set
4 Sets
6 Reps
5 Reps
@6
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Pull-Up (Bodyweight)
5 Sets
3 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
5 Reps
@8
@8.5
@8.5
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6
3
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
4
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
5
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
Day 2
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
5 Reps
@8
@8
@8.5
@9
2
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
3
Sumo Deadlift (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Wide Grip Pull-Up
3 Sets
8 Reps
@6
5
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
7 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
4 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
5
Stiff Leg Deadlift
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
4 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
4 Reps
5 Reps
@6
@6
@6.5
@7
@7.5
3
Pull-Up (Bodyweight)
5 Sets
5 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6.5
@7
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Pull-Up (Bodyweight)
5 Sets
3 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
5 Reps
@8
@8.5
@8.5
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6
3
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
4
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
5
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
Day 3
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
5 Reps
@8
@8
@8.5
@9
2
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
3
Sumo Deadlift (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Wide Grip Pull-Up
3 Sets
8 Reps
@6
5
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
7 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
4 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
5
Stiff Leg Deadlift
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
4 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
4 Reps
5 Reps
@6
@6
@6.5
@7
@7.5
3
Pull-Up (Bodyweight)
5 Sets
5 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6.5
@7
@7.5
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
5 Reps
@8
@8.5
@8.5
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6
3
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
4
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
5
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
Day 2
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
5 Reps
@8
@8
@8.5
@9
2
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
3
Sumo Deadlift (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Wide Grip Pull-Up
3 Sets
8 Reps
@6
5
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
7 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
4 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
5
Stiff Leg Deadlift
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
4 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
4 Reps
5 Reps
@6
@6
@6.5
@7
@7.5
3
Pull-Up (Bodyweight)
5 Sets
5 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6.5
@7
@7.5
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
5 Reps
@8
@8.5
@8.5
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6
3
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
4
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
5
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6
@7
Day 2
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
5 Reps
@8
@8
@8.5
@9
2
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
3
Sumo Deadlift (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Wide Grip Pull-Up
3 Sets
8 Reps
@6
5
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
7 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
4 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
@6
@6.5
@7
@7.5
5
Stiff Leg Deadlift
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
4 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
4 Reps
5 Reps
@6
@6
@6.5
@7
@7.5
3
Pull-Up (Bodyweight)
5 Sets
5 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
5 Reps
6 Reps
@6
@6
@6.5
@7
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@8
@8
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
4
Wide Grip Pull-Up
1 Set
2 Sets
10 Reps
8 Reps
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@7.5
@8
@8
4
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@8
@8
@8
5
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@8
@8
@8
3
Pull-Up (Bodyweight)
5 Sets
6 Reps
@6
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@8
@8
5
Box Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@8
@8
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
4
Wide Grip Pull-Up
1 Set
2 Sets
10 Reps
8 Reps
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@7.5
@8
@8
4
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@8
@8
@8
5
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@8
@8
@8
3
Pull-Up (Bodyweight)
5 Sets
6 Reps
@6
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@8
@8
5
Box Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@8
@8
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
4
Wide Grip Pull-Up
1 Set
2 Sets
10 Reps
8 Reps
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@7.5
@8
@8
4
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@8
@8
@8
5
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@8
@8
@8
3
Pull-Up (Bodyweight)
5 Sets
6 Reps
@6
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@8
@8
5
Box Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@8
@8
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
4
Wide Grip Pull-Up
1 Set
2 Sets
10 Reps
8 Reps
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@7.5
@8
@8
4
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@8
@8
@8
5
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@7
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7.5
@8
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@7
@8
@8
@8
3
Pull-Up (Bodyweight)
5 Sets
6 Reps
@6
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
3 Reps
@6
@6.5
@7
@8
@8
5
Box Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@8