5.0
(1 rating)
Program Description
A basic program to boost your max in squats, deadlifts, bench and barbell overhead press.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedFeb 08, 2024 12:22
- Last EditedJul 19, 2024 10:54
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Leg Press
1
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 8
4
Lunge (Kettlebell)
2
3
8 reps
8 reps
RPE 7
RPE 8
5
Static Holds (Barbell)
1
1
1
30 secs
30 secs
30 secs
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
80%
90%
2
Leg Press
1
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 8
4
Lunge (Kettlebell)
2
3
8 reps
8 reps
RPE 7
RPE 8
5
Static Holds (Barbell)
1
1
1
30 secs
30 secs
30 secs
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
100%
2
Leg Press
1
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 8
4
Lunge (Kettlebell)
2
3
8 reps
8 reps
RPE 7
RPE 8
5
Static Holds (Barbell)
1
1
1
30 secs
30 secs
30 secs
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
70%
75%
2
Leg Press
1
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 8
4
Lunge (Kettlebell)
2
3
8 reps
8 reps
RPE 7
RPE 8
5
Static Holds (Barbell)
1
1
1
30 secs
30 secs
30 secs
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
70%
75%
2
Incline Bench Press (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
2
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Incline Bench Press (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
2
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
80%
90%
2
Incline Bench Press (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
2
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
4 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
100%
2
Incline Bench Press (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
2
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
3
2
5 reps
5 reps
RPE 7
RPE 8
3
T-Bar Row
3
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
3
2
5 reps
5 reps
RPE 7
RPE 8
3
T-Bar Row
3
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
3
2
5 reps
5 reps
RPE 7
RPE 8
3
T-Bar Row
3
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
3
2
5 reps
5 reps
RPE 7
RPE 8
3
T-Bar Row
3
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
4 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
100%
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Single Leg Press
1
2
2
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Farmer’s Walk (Single Arm)
1
1
2
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
70%
75%
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Single Leg Press
1
2
2
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Farmer’s Walk (Single Arm)
1
1
2
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Single Leg Press
1
2
2
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Farmer’s Walk (Single Arm)
1
1
2
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
80%
90%
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Single Leg Press
1
2
2
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Farmer’s Walk (Single Arm)
1
1
2
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
80%
90%
2
Incline Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Dip (Bodyweight)
2
3
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
100%
2
Incline Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Dip (Bodyweight)
2
3
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
70%
75%
2
Incline Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Dip (Bodyweight)
2
3
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Incline Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Dip (Bodyweight)
2
3
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
75%
2
Incline Bench Press (Barbell)2 Sets
3 Sets
5 Reps
5 Reps
@7
@8
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
4
Abs Crunch (Weighted)1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7
@8
Day 3
1
Pull-Up (Bodyweight)1 Set
2 Sets
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Pendlay Row3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
3
T-Bar Row3 Sets
2 Sets
8-10 Reps
8-10 Reps
@7
@8
4
Abs Crunch (Weighted)1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8.5
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
80%
100%
2
Trap Bar Deadlift1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@8.5
3
Single Leg Press1 Set
2 Sets
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7
@8
4
Farmer’s Walk (Single Arm)1 Set
1 Set
2 Sets
1 Set
1 mins
1 mins
1 mins
1 mins
@7
@7.5
@8
@8.5
Day 1
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
75%
80%
2
Leg Press1 Set
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8
@8.5
@9
3
Romanian Deadlift (Barbell)2 Sets
3 Sets
8 Reps
8 Reps
@7
@8
4
Lunge (Kettlebell)2 Sets
3 Sets
8 Reps
8 Reps
@7
@8
5
Static Holds (Barbell)1 Set
1 Set
1 Set
30 secs
30 secs
30 secs
@8
@9
@10
Day 5
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
80%
90%
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@7.5
@8
3
Dip (Bodyweight)2 Sets
3 Sets
8-10 Reps
8-10 Reps
@7
@8
4
Tricep Rope Push Down (Cable)1 Set
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7.5
@8
@8.5