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Dan's Size and Strength Routine
by Dan P.
1 athletes joined
Program Description
A 3 day on, 1 day off program for building size, strength, and functional lifting ability. Recommended for intermediate level lifters with a decent base of strength. Make sure to eat, rest, and recover well to keep up with the training volume. Best of luck, you got this! 👍 "Weeks" are 8 days because of the schedule, here's the days you'll be working out (assuming you start this program on a monday) Week 1: Mon/Tue/Wed/Fri/Sat/Sun Week 2: Tue/Wed/Thur/Sat/Sun/Mon Week 3: Wed/Thur/Fri/Sun/Mon/Tue Week 4: Thur/Fri/Sat/Mon/Tue/Wed Week 5: Fri/Sat/Sun/Tue/Wed/Thur Week 6: Sat/Sun/Mon/Wed/Thur/Fri
Program Overview
Level
Intermediate
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
May 11, 2024 05:30
Last Edited
May 14, 2024 03:06
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 2
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 3
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 4
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 5
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 6
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 1
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 2
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 3
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 4
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 5
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 6
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 1
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 2
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 3
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 4
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 5
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 6
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 1
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 2
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 3
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 4
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 5
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 6
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 1
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 2
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 3
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 4
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 5
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 6
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 1
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 2
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 3
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 4
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 5
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 6
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7