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Bench and deadlift progress.
by Vklifts
63 athletes joined
Program Description
Size and strenght program! Bench progression from a finnish youtube channel : Hiirenmikit Deadlift progression from BBB. Add 2.5kg-5kg to deadlift sets after week 4! Week 8 is for max testing, week 4 deload, week 9 deload/rest week. You can add sets to secondary movements or change them to similar movements. 3-5min rest between sets.
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
70 minutes
Created
Jan 27, 2024 09:39
Last Edited
Jun 08, 2024 04:37
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Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
8 Sets
5 Reps
75%
2
Skull Crusher
2 Sets
10 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
8 Sets
5 Reps
75%
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
8 Sets
5 Reps
75%
2
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
@8.5
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Squat (Barbell)
2 Sets
1 Set
2 Reps
5 Reps
3
Lying Leg Curl
3 Sets
6-15 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
2 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
8 Sets
5 Reps
77%
2
Skull Crusher
2 Sets
10 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
8 Sets
5 Reps
77%
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
8 Sets
5 Reps
77%
2
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
@8.5
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
10 Reps
70%
80%
90%
50%
2
Squat (Barbell)
2 Sets
1 Set
2 Reps
5 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Lying Leg Curl
2 Sets
6-15 Reps
5
Seated Calf Raise
2 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
8 Sets
5 Reps
79%
2
Skull Crusher
2 Sets
10 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
12 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
50%
2
Squat (Barbell)
2 Sets
1 Set
2 Reps
5 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Lying Leg Curl
2 Sets
6-15 Reps
5
Seated Calf Raise
2 Sets
6-10 Reps
Day 2
1
Bench Press (Barbell)
8 Sets
5 Reps
79%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
8 Sets
5 Reps
79%
2
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
@8.5
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
84%
2
Skull Crusher
2 Sets
10 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
84%
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
84%
2
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
@8.5
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
10 Reps
40%
50%
60%
50%
2
Squat (Barbell)
2 Sets
1 Set
2 Reps
5 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Lying Leg Curl
2 Sets
6-15 Reps
5
Seated Calf Raise
2 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
4 Reps
87%
2
Skull Crusher
2 Sets
10 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
12 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Squat (Barbell)
2 Sets
1 Set
2 Reps
5 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Lying Leg Curl
2 Sets
6-15 Reps
5
Seated Calf Raise
2 Sets
6-10 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
87%
2
T-Bar Row
3 Sets
6-10 Reps
3
Lat Pulldown
2 Sets
1 Set
10+ Reps
15+ Reps
@8.5
@8.5
4
Seated Row (Machine)
2 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
4 Reps
87%
2
Seated Dip (Machine)
3 Sets
8 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
90%
2
Skull Crusher
2 Sets
10 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
90%
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
12 Reps
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
10 Reps
70%
80%
90%
50%
2
Squat (Barbell)
2 Sets
1 Set
2 Reps
5 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Lying Leg Curl
2 Sets
6-15 Reps
5
Seated Calf Raise
2 Sets
6-10 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
90%
2
Lateral Raise (Machine)
3 Sets
10-15 Reps
3
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
5 Sets
1-2 Reps
95%
2
Skull Crusher
2 Sets
10 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
5 Sets
1 Reps
97%
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
3 Sets
1 Reps
100%
2
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
@8.5
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
50%
2
Leg Extension
2 Sets
10-15 Reps
3
Lying Leg Curl
2 Sets
6-15 Reps
4
Seated Calf Raise
2 Sets
6-10 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
3 Reps
@7
Day 3
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Bicep Curl (Barbell)
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Tricep Extension (Dumbbell)
2 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
10 Reps
40%
50%
60%
50%
2
Squat (Barbell)
2 Sets
5 Reps
@8