General purpose

by Fergus

4 athletes joined

5.0

(1 rating)

Program Description

General lifter development mix of powerlifting strongman, weightlifting and bodybuilding training methodolgies for all rounddevelopment. Easy conditioning recommended on off days.

Program Overview

Level

Intermediate, Advanced

Goal

Powerbuilding, Bodybuilding, Powerlifting, Athletics

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

90 minutes

Created

Feb 26, 2024 03:47

Last Edited

May 07, 2024 10:47

Day 4

Hang Power Clean

3 Sets

3 Reps

75%

Deadlift (Barbell)

5 Sets

8 Reps

55%

Front Squat (Barbell)

3 Sets

4-6 Reps

Nordic Curl

3 Sets

3 Reps

@10

Straight Leg Calf Raise

3 Sets

6-8 Reps

@9.5

Hanging Leg Raise

3 Sets

6-8 Reps

@9.5

Day 2

Power Clean

4 Sets

3 Reps

75%

High Bar Squat (Barbell)

5 Sets

8 Reps

60%

Jefferson Curl

3 Sets

8-10 Reps

Bulgarian Split Squat (Dumbbell)

2 Sets

6-8 Reps

Hanging Leg Raise

3 Sets

6-8 Reps

@9.5

Single Leg Calf Raise

3 Sets

6-8 Reps

@9.5

Day 3

Push Press (Barbell)

4 Sets

3 Reps

75%

Bench Press (Paused)

3 Sets

5-8 Reps

Kroc Row

3 Sets

5-8 Reps

Dip (Weighted)

2 Sets

5-10 Reps

@8.5

Chin-Up (Weighted)

2 Sets

5-10 Reps

@8.5

Bicep Curl (EZ Bar)

2 Sets

6-8 Reps

@10

Tricep Extension (Cable)

2 Sets

6-8 Reps

@10

Lateral Raise (Dumbbell)

2 Sets

6-8 Reps

@10

Day 1

Bench Press (Barbell)

5 Sets

8 Reps

60%

Push Press (Barbell)

3 Sets

3 Reps

65%

Incline Bench Press (Dumbbell)

2 Sets

6-8 Reps

@8.5

Chin-Up (Weighted)

2 Sets

6-8 Reps

@8.5

Pullover (Dumbbell)

3 Sets

10-12 Reps

Hammer Curl

3 Sets

6-8 Reps

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

FergusMan

5 months ago

2 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Run it