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MEATWAD

by Jacob W.

Program Description

Strongbuilder

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2025 12:36
  • Last Edited
    Jan 05, 2026 12:23
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.2%
Triceps
13%
Glutes
8.4%
Upper Back
8.4%
Quadriceps
8.4%
Middle Delts
7.2%
Hamstrings
5.8%
Lower Back
5.6%
Chest
5.6%
Lats
4.8%
Adductors
3.2%
Biceps
2.4%
Forearms
2.4%
Olympic
2.4%
Calves
2.4%
Neck
2.4%
Abs
2.4%
Rear Delts
1.2%
Cardio
0.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Seated Military Press (Barbell)
3
12 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 9
4
Seal Row
3
12 reps
RPE 7
5
One Arm Hold
3
30 reps
RPE 8
6
Stair Climber
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Seated Military Press (Barbell)
3
12 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 9
4
Seal Row
3
12 reps
RPE 7
5
One Arm Hold
3
30 reps
RPE 8
6
Stair Climber
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Seated Military Press (Barbell)
3
12 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 9
4
Seal Row
3
12 reps
RPE 7
5
One Arm Hold
3
30 reps
RPE 8
6
Stair Climber
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Seated Military Press (Barbell)
3
12 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 9
4
Seal Row
3
12 reps
RPE 7
5
One Arm Hold
3
30 reps
RPE 8
6
Stair Climber
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Seated Military Press (Barbell)
3
12 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 9
4
Seal Row
3
12 reps
RPE 7
5
One Arm Hold
3
30 reps
RPE 8
6
Stair Climber
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Seated Military Press (Barbell)
3
12 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 9
4
Seal Row
3
12 reps
RPE 7
5
One Arm Hold
3
30 reps
RPE 8
6
Stair Climber
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Seated Military Press (Barbell)
3
12 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 9
4
Seal Row
3
12 reps
RPE 7
5
One Arm Hold
3
30 reps
RPE 8
6
Stair Climber
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Seated Military Press (Barbell)
3
12 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 9
4
Seal Row
3
12 reps
RPE 7
5
One Arm Hold
3
30 reps
RPE 8
6
Stair Climber
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Seated Military Press (Barbell)
3
12 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 9
4
Seal Row
3
12 reps
RPE 7
5
One Arm Hold
3
30 reps
RPE 8
6
Stair Climber
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit RDL
3
10 reps
RPE 8
2
Single Leg Front Squat
3
7 reps
RPE 8
3A
Push Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3B
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Behind-the-Neck Push Press
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit RDL
3
10 reps
RPE 8
2
Single Leg Front Squat
3
7 reps
RPE 8
3A
Push Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3B
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit RDL
3
10 reps
RPE 8
2
Single Leg Front Squat
3
7 reps
RPE 8
3A
Push Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3B
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit RDL
3
10 reps
RPE 8
2
Single Leg Front Squat
3
7 reps
RPE 8
3A
Push Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3B
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit RDL
3
10 reps
RPE 8
2
Single Leg Front Squat
3
7 reps
RPE 8
3A
Push Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3B
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit RDL
3
10 reps
RPE 8
2
Single Leg Front Squat
3
7 reps
RPE 8
3A
Push Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3B
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit RDL
3
10 reps
RPE 8
2
Single Leg Front Squat
3
7 reps
RPE 8
3A
Push Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3B
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit RDL
3
10 reps
RPE 8
2
Single Leg Front Squat
3
7 reps
RPE 8
3A
Push Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3B
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit RDL
3
10 reps
RPE 8
2
Single Leg Front Squat
3
7 reps
RPE 8
3A
Push Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3B
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated 1&1/4 Front Squat
3
6-8 reps
RPE 8
2A
Floor Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3
12-15 reps
RPE 7
2C
DB SNATCH
3
3 reps
RPE 8
2D
Lu Raise
3
12-15 reps
RPE 8
3
Juarez Valley Pushups
1
210 reps
-
4
Kettlebell Swing
4
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated 1&1/4 Front Squat
3
6-8 reps
RPE 8
2A
Floor Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3
12-15 reps
RPE 7
2C
DB SNATCH
3
3 reps
RPE 8
2D
Lu Raise
3
12-15 reps
RPE 8
3
Reverse Hyperextension
4
15-20 reps
RPE 7
4
Juarez Valley Pushups
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated 1&1/4 Front Squat
3
6-8 reps
RPE 8
2A
Floor Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3
12-15 reps
RPE 7
2C
DB SNATCH
3
3 reps
RPE 8
2D
Lu Raise
3
12-15 reps
RPE 8
3
Reverse Hyperextension
4
15-20 reps
RPE 7
4
Juarez Valley Pushups
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated 1&1/4 Front Squat
3
6-8 reps
RPE 8
2A
Floor Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3
12-15 reps
RPE 7
2C
DB SNATCH
3
3 reps
RPE 8
2D
Lu Raise
3
12-15 reps
RPE 8
3
Reverse Hyperextension
4
15-20 reps
RPE 7
4
Juarez Valley Pushups
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated 1&1/4 Front Squat
3
6-8 reps
RPE 8
2A
Floor Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3
12-15 reps
RPE 7
2C
DB SNATCH
3
3 reps
RPE 8
2D
Lu Raise
3
12-15 reps
RPE 8
3
Reverse Hyperextension
4
15-20 reps
RPE 7
4
Juarez Valley Pushups
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated 1&1/4 Front Squat
3
6-8 reps
RPE 8
2A
Floor Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3
12-15 reps
RPE 7
2C
DB SNATCH
3
3 reps
RPE 8
2D
Lu Raise
3
12-15 reps
RPE 8
3
Reverse Hyperextension
4
15-20 reps
RPE 7
4
Juarez Valley Pushups
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated 1&1/4 Front Squat
3
6-8 reps
RPE 8
2A
Floor Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3
12-15 reps
RPE 7
2C
DB SNATCH
3
3 reps
RPE 8
2D
Lu Raise
3
12-15 reps
RPE 8
3
Reverse Hyperextension
4
15-20 reps
RPE 7
4
Juarez Valley Pushups
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated 1&1/4 Front Squat
3
6-8 reps
RPE 8
2A
Floor Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3
12-15 reps
RPE 7
2C
DB SNATCH
3
3 reps
RPE 8
2D
Lu Raise
3
12-15 reps
RPE 8
3
Reverse Hyperextension
4
15-20 reps
RPE 7
4
Juarez Valley Pushups
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated 1&1/4 Front Squat
3
6-8 reps
RPE 8
2A
Floor Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3
12-15 reps
RPE 7
2C
DB SNATCH
3
3 reps
RPE 8
2D
Lu Raise
3
12-15 reps
RPE 8
3
Reverse Hyperextension
4
15-20 reps
RPE 7
4
Juarez Valley Pushups
1
210 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
1B
Glute-Ham Raise
3
AMRAP
RPE 8
2A
Sandbag Load
3
8 reps
RPE 8
2B
Gwiz Jump
3
3 reps
-
3A
Overhead Hold
3
30 mins
-
3B
Snatch (Barbell)
3
3 reps
RPE 8
4
Sandbag Step Up/Rotational Lunge
3
5 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Neck Curl
3
15 reps
-
7
Decline Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
1B
Glute-Ham Raise
3
AMRAP
RPE 8
2A
Sandbag Load
3
8 reps
RPE 8
2B
Gwiz Jump
3
3 reps
-
3A
Overhead Hold
3
30 mins
-
3B
Snatch (Barbell)
3
3 reps
RPE 8
4
Sandbag Step Up/Rotational Lunge
3
5 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Neck Curl
3
15 reps
-
7
Decline Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
1B
Glute-Ham Raise
3
AMRAP
RPE 8
2A
Sandbag Load
3
8 reps
RPE 8
2B
Gwiz Jump
3
3 reps
-
3A
Overhead Hold
3
30 mins
-
3B
Snatch (Barbell)
3
3 reps
RPE 8
4
Sandbag Step Up/Rotational Lunge
3
5 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Neck Curl
3
15 reps
-
7
Decline Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
1B
Glute-Ham Raise
3
AMRAP
RPE 8
2A
Sandbag Load
3
8 reps
RPE 8
2B
Gwiz Jump
3
3 reps
-
3A
Overhead Hold
3
30 mins
-
3B
Snatch (Barbell)
3
3 reps
RPE 8
4
Sandbag Step Up/Rotational Lunge
3
5 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Neck Curl
3
15 reps
-
7
Decline Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
1B
Glute-Ham Raise
3
AMRAP
RPE 8
2A
Sandbag Load
3
8 reps
RPE 8
2B
Gwiz Jump
3
3 reps
-
3A
Overhead Hold
3
30 mins
-
3B
Snatch (Barbell)
3
3 reps
RPE 8
4
Sandbag Step Up/Rotational Lunge
3
5 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Neck Curl
3
15 reps
-
7
Decline Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
1B
Glute-Ham Raise
3
AMRAP
RPE 8
2A
Sandbag Load
3
8 reps
RPE 8
2B
Gwiz Jump
3
3 reps
-
3A
Overhead Hold
3
30 mins
-
3B
Snatch (Barbell)
3
3 reps
RPE 8
4
Sandbag Step Up/Rotational Lunge
3
5 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Neck Curl
3
15 reps
-
7
Decline Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
1B
Glute-Ham Raise
3
AMRAP
RPE 8
2A
Sandbag Load
3
8 reps
RPE 8
2B
Gwiz Jump
3
3 reps
-
3A
Overhead Hold
3
30 mins
-
3B
Snatch (Barbell)
3
3 reps
RPE 8
4
Sandbag Step Up/Rotational Lunge
3
5 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Neck Curl
3
15 reps
-
7
Decline Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
1B
Glute-Ham Raise
3
AMRAP
RPE 8
2A
Sandbag Load
3
8 reps
RPE 8
2B
Gwiz Jump
3
3 reps
-
3A
Overhead Hold
3
30 mins
-
3B
Snatch (Barbell)
3
3 reps
RPE 8
4
Sandbag Step Up/Rotational Lunge
3
5 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Neck Curl
3
15 reps
-
7
Decline Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
1B
Glute-Ham Raise
3
AMRAP
RPE 8
2A
Sandbag Load
3
8 reps
RPE 8
2B
Gwiz Jump
3
3 reps
-
3A
Overhead Hold
3
30 mins
-
3B
Snatch (Barbell)
3
3 reps
RPE 8
4
Sandbag Step Up/Rotational Lunge
3
5 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Neck Curl
3
15 reps
-
7
Decline Sit Up (Weighted)
3
10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
@10
@8
2
Seated Military Press (Barbell)
3 Sets
12 Reps
@7
3
Dip (Weighted)
4 Sets
8 Reps
@9
4
Seal Row
3 Sets
12 Reps
@7
5
One Arm Hold
3 Sets
30 Reps
@8
6
Stair Climber
1 Set
5 mins
-
Day 4
1A
Farmer's Walk (Weighted)
3 Sets
AMRAP
@8
1B
Glute-Ham Raise
3 Sets
AMRAP
@8
2A
Sandbag Load
3 Sets
8 Reps
@8
2B
Gwiz Jump
3 Sets
3 Reps
-
3A
Overhead Hold
3 Sets
30 mins
-
3B
Snatch (Barbell)
3 Sets
3 Reps
@8
4
Sandbag Step Up/Rotational Lunge
3 Sets
5 Reps
-
5
Seated Calf Raise
3 Sets
20 Reps
-
6
Neck Curl
3 Sets
15 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
10 Reps
-
Day 2
1
Deficit RDL
3 Sets
10 Reps
@8
2
Single Leg Front Squat
3 Sets
7 Reps
@8
3A
Push Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
3B
Chin-Up (Weighted)
3 Sets
8 Reps
@8
4
Hip Adductor (Machine)
4 Sets
15 Reps
@10
5
Rolling Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@9
6
Behind-the-Neck Push Press
2 Sets
12 Reps
@6
Day 3
1
Heels Elevated 1&1/4 Front Squat
3 Sets
6-8 Reps
@8
2A
Floor Press (Dumbbell)
3 Sets
12-15 Reps
@7
2B
Seated Incline Zottman Or Regular Incline Seated Curl Preferably With Fat Grips
3 Sets
12-15 Reps
@7
2C
DB SNATCH
3 Sets
3 Reps
@8
2D
Lu Raise
3 Sets
12-15 Reps
@8
3
Juarez Valley Pushups
1 Set
210 Reps
-
4
Kettlebell Swing
4 Sets
6-10 Reps
@9.5