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Blue-Collar Strength
by Mason Mccrary
2 athletes joined
Program Description
The Blue-Collar Strength program is based on the conjugate method with a focus on increasing the bench press and deadlift. While building this program, I incorporated movements that a blue collar worker would face on a daily basis while also increasing maximal strength. “Weak things break”-Louie Simmons
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
60 minutes
Created
Apr 06, 2024 02:39
Last Edited
May 07, 2024 10:40
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Week 1
1 / 9 Weeks
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
12 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Sumo Squat
5 Sets
5 Reps
@8
3
Step-Up (Weighted)
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7
Day 2
1
Bench Press (Barbell)
1 Set
5 Reps
@9.5
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
8 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
65%
2
Sumo Squat
3 Sets
8 Reps
@8
3
Step-Up (Weighted)
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7
Day 1
1
Good Morning
1 Set
8 Reps
@9.5
2
High Bar Squat (Barbell)
5 Sets
5 Reps
@8
3
Lateral Lunge (Weighted)
3 Sets
8 Reps
@7
4
Kettlebell Swing
3 Sets
12 Reps
@7
5
Suitcase Carry
3 Sets
30 secs
@7
Day 2
1
Incline Bench Press (Barbell)
1 Set
8 Reps
@9.5
2
Dumbbell Row
5 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
4
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
High Bar Squat (Barbell)
3 Sets
8 Reps
@8
3
Lateral Lunge (Weighted)
3 Sets
12 Reps
@7
4
Kettlebell Swing
3 Sets
12 Reps
@7
5
Suitcase Carry
3 Sets
30 secs
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 1
1
Zercher Squat (Barbell)
1 Set
5 Reps
@9.5
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
30 secs
@7
Day 2
1
Bench Press (Close Grip)
1 Set
5 Reps
@9.5
2
Face Pull
5 Sets
5 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Dip (Weighted)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
30 secs
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Face Pull
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Dip (Weighted)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
3 Reps
@9.5
2
Sumo Squat
5 Sets
5 Reps
@8
3
Step-Up (Weighted)
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
@9.5
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
8 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
65%
2
Sumo Squat
3 Sets
8 Reps
@8
3
Step-Up (Weighted)
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
12 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 1
1
Good Morning
1 Set
5 Reps
@9.5
2
High Bar Squat (Barbell)
5 Sets
5 Reps
@8
3
Lateral Lunge (Weighted)
3 Sets
8 Reps
@7
4
Kettlebell Swing
3 Sets
12 Reps
@7
5
Suitcase Carry
3 Sets
30 secs
@7
Day 2
1
Incline Bench Press (Barbell)
1 Set
5 Reps
@9.5
2
Dumbbell Row
5 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
4
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
High Bar Squat (Barbell)
3 Sets
8 Reps
@8
3
Lateral Lunge (Weighted)
3 Sets
12 Reps
@7
4
Kettlebell Swing
3 Sets
12 Reps
@7
5
Suitcase Carry
3 Sets
30 secs
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 1
1
Zercher Squat (Barbell)
1 Set
3 Reps
@9.5
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
30 secs
@7
Day 2
1
Bench Press (Close Grip)
1 Set
3 Reps
@9.5
2
Face Pull
5 Sets
5 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Dip (Weighted)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
30 secs
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Face Pull
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Dip (Weighted)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@9.5
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
8 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
12 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@9.5
2
Sumo Squat
5 Sets
5 Reps
@8
3
Step-Up (Weighted)
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
65%
2
Sumo Squat
3 Sets
8 Reps
@8
3
Step-Up (Weighted)
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7
Day 1
1
Good Morning
1 Set
3 Reps
@9.5
2
High Bar Squat (Barbell)
5 Sets
5 Reps
@8
3
Lateral Lunge (Weighted)
3 Sets
8 Reps
@7
4
Kettlebell Swing
3 Sets
12 Reps
@7
5
Suitcase Carry
3 Sets
30 secs
@7
Day 2
1
Incline Bench Press (Barbell)
1 Set
3 Reps
@9.5
2
Dumbbell Row
5 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
4
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
High Bar Squat (Barbell)
3 Sets
8 Reps
@8
3
Lateral Lunge (Weighted)
3 Sets
12 Reps
@7
4
Kettlebell Swing
3 Sets
12 Reps
@7
5
Suitcase Carry
3 Sets
30 secs
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 1
1
Zercher Squat (Barbell)
1 Set
1 Reps
@9.5
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
30 secs
@7
Day 2
1
Bench Press (Close Grip)
1 Set
1 Reps
@9.5
2
Face Pull
5 Sets
5 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Dip (Weighted)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
30 secs
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Face Pull
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Dip (Weighted)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7