Program Description
Building strength and size over time. And in doing so getting big and strong as fuck.
Program Overview
- LevelBeginner
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 17, 2024 08:14
- Last EditedOct 12, 2024 11:45
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
85%
2
Overhead Press (Barbell)
8
2 reps
85%
3
Squat (Barbell)
3
6 reps
75%
4
Overhead Press (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
1
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
7
1
2 reps
3 reps
85%
85%
3
Squat (Barbell)
2
1
6 reps
7 reps
75%
75%
4
Overhead Press (Barbell)
2
1
6 reps
7 reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
6
2
2 reps
3 reps
85%
85%
3
Squat (Barbell)
1
2
6 reps
7 reps
75%
75%
4
Overhead Press (Barbell)
1
2
6 reps
7 reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
5
3
2 reps
3 reps
85%
85%
3
Squat (Barbell)
3
7 reps
75%
4
Overhead Press (Barbell)
3
7 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
8
2 reps
85%
2
Bench Press (Barbell)
8
2 reps
85%
3
Bent Over Row (Barbell)
3
6 reps
75%
4
Bench Press (Barbell)
3
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
8
2 reps
85%
2
Bench Press (Barbell)
8
2 reps
85%
3
Bent Over Row (Barbell)
3
6 reps
75%
4
Bench Press (Barbell)
3
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
8
2 reps
85%
2
Bench Press (Barbell)
8
2 reps
85%
3
Bent Over Row (Barbell)
3
6 reps
75%
4
Bench Press (Barbell)
3
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
8
2 reps
85%
2
Bench Press (Barbell)
8
2 reps
85%
3
Bent Over Row (Barbell)
3
6 reps
75%
4
Bench Press (Barbell)
3
6 reps
75%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)8 Sets
2 Reps
85%
2
Overhead Press (Barbell)8 Sets
2 Reps
85%
3
Squat (Barbell)3 Sets
6 Reps
75%
4
Overhead Press (Barbell)3 Sets
6 Reps
75%
Day 2
1
Bent Over Row (Barbell)8 Sets
2 Reps
85%
2
Bench Press (Barbell)8 Sets
2 Reps
85%
3
Bent Over Row (Barbell)3 Sets
6 Reps
75%
4
Bench Press (Barbell)3 Sets
6 Reps
75%