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Bench and deadlift progress.
by Vklifts
72 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
Jul 22, 2024 10:32
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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