Program Description
This is the 4 week free program created by Brendan Tietz, adapted into a 3 week split and based on my individual needs. Learn more about this program in this video: https://www.youtube.com/watch?v=On8uAtlxOrk
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedOct 18, 2024 08:25
- Last EditedOct 18, 2024 10:54
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 6
RPE 6
2
Stiff Leg Deadlift
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
RPE 6
4
Chin-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Hammer Curl
1
6-10 reps
RPE 10
8
Plank (Weighted)
2
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 7
RPE 6
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Bench Press (Barbell)
3
7 reps
RPE 6
4
Chin-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Hammer Curl
1
6-10 reps
RPE 10
8
Plank (Weighted)
2
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
2
6 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 6
4
Chin-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Hammer Curl
1
6-10 reps
RPE 10
8
Plank (Weighted)
2
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 6
2
Stiff Leg Deadlift
1
4 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 6
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 8
5
Incline Bench Press (Dumbbell)
1
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
7
Hammer Curl
1
6-10 reps
RPE 10
8
Plank (Weighted)
1
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
RPE 6
RPE 6
2
Close Gripe Larsen Press
2
10 reps
RPE 7
3
Seated Row (Cable)
1
7-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-10
5
Overhead Press (Barbell)
2
12-14 reps
RPE 8-10
6
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
7
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 10
8
Plank (Weighted)
2
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
4 reps
RPE 7
RPE 6
2
Close Gripe Larsen Press
2
8 reps
RPE 7
3
Seated Row (Cable)
1
7-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-10
5
Overhead Press (Barbell)
2
10-12 reps
RPE 8-10
6
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
7
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 10
8
Plank (Weighted)
2
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 6
2
Close Gripe Larsen Press
2
6 reps
RPE 7
3
Seated Row (Cable)
1
7-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-10
5
Overhead Press (Barbell)
2
8-10 reps
RPE 8-10
6
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
7
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 10
8
Plank (Weighted)
2
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 6
2
Close Gripe Larsen Press
1
4 reps
RPE 7
3
Seated Row (Cable)
1
7-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8-15 reps
RPE 8-10
5
Overhead Press (Barbell)
1
8-10 reps
RPE 8-10
6
Hammer Curl (Cable)
1
8-12 reps
RPE 8-10
7
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 10
8
Plank (Weighted)
1
1 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 6
RPE 6
2
Front Squat (Barbell)
2
10 reps
RPE 7
3
Upright Row (Dumbbell)
1
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 10
6
Sissy Squat
2
AMRAP
RPE 10
7
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Plank (Weighted)
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
4 reps
RPE 7
RPE 6
2
Front Squat (Barbell)
2
8 reps
RPE 7
3
Upright Row (Dumbbell)
1
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 10
6
Sissy Squat
2
AMRAP
RPE 10
7
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Plank (Weighted)
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 6
2
Front Squat (Barbell)
2
6 reps
RPE 7
3
Upright Row (Dumbbell)
1
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 10
6
Sissy Squat
2
AMRAP
RPE 10
7
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Plank (Weighted)
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 6
2
Front Squat (Barbell)
1
4 reps
RPE 7
3
Upright Row (Dumbbell)
1
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 10
6
Sissy Squat
1
AMRAP
RPE 10
7
Lying Leg Curl
1
8-12 reps
RPE 10
8
Plank (Weighted)
1
1 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)1 Set
2 Sets
1 Reps
5 Reps
@6
@6
2
Stiff Leg Deadlift2 Sets
10 Reps
@7
3
Bench Press (Barbell)3 Sets
8 Reps
@6
4
Chin-Up (Bodyweight)2 Sets
1 Set
AMRAP
AMRAP
@8
@10
5
Incline Bench Press (Dumbbell)1 Set
8-15 Reps
@10
6
Lateral Raise (Dumbbell)2 Sets
8-15 Reps
@10
7
Hammer Curl1 Set
6-10 Reps
@10
8
Plank (Weighted)2 Sets
1 mins
@8-10
Day 2
1
Bench Press (Barbell)1 Set
2 Sets
1 Reps
5 Reps
@6
@6
2
Close Gripe Larsen Press2 Sets
10 Reps
@7
3
Seated Row (Cable)1 Set
7-10 Reps
@10
4
Incline Bench Press (Dumbbell)2 Sets
8-15 Reps
@8-10
5
Overhead Press (Barbell)2 Sets
12-14 Reps
@8-10
6
Hammer Curl (Cable)2 Sets
8-12 Reps
@8-10
7
Bulgarian Split Squat (Dumbbell)1 Set
7-10 Reps
@10
8
Plank (Weighted)2 Sets
1 mins
@8-10
Day 3
1
Squat (Barbell)1 Set
2 Sets
1 Reps
5 Reps
@6
@6
2
Front Squat (Barbell)2 Sets
10 Reps
@7
3
Upright Row (Dumbbell)1 Set
8-15 Reps
@10
4
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
@9-10
5
Bulgarian Split Squat (Dumbbell)1 Set
7-10 Reps
@10
6
Sissy Squat2 Sets
AMRAP
@10
7
Lying Leg Curl1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Plank (Weighted)2 Sets
1 mins
@8