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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
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Week 1
1 / 4 Weeks
Day 4
1
Hang Power Clean
3 Sets
3 Reps
75%
2
Deadlift (Barbell)
5 Sets
8 Reps
55%
3A
Front Squat (Barbell)
3 Sets
4-6 Reps
@7
3B
Nordic Curl
3 Sets
3 Reps
@10
4A
Straight Leg Calf Raise
3 Sets
6-8 Reps
@9.5
4B
Hanging Leg Raise
3 Sets
6-8 Reps
@9.5
Day 2
1
Power Clean
4 Sets
3 Reps
75%
2
High Bar Squat (Barbell)
5 Sets
8 Reps
60%
3
Jefferson Curl
3 Sets
8-10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@8
6A
Hanging Leg Raise
3 Sets
6-8 Reps
@9.5
6B
Single Leg Calf Raise
3 Sets
6-8 Reps
@9.5
Day 3
1
Push Press (Barbell)
4 Sets
3 Reps
75%
2A
Bench Press (Paused)
3 Sets
5-8 Reps
@8
2B
Kroc Row
3 Sets
5-8 Reps
@8
3A
Dip (Weighted)
2 Sets
5-10 Reps
@8.5
3B
Chin-Up (Weighted)
2 Sets
5-10 Reps
@8.5
4A
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@10
4B
Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
4C
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
5 Sets
8 Reps
60%
2
Push Press (Barbell)
3 Sets
3 Reps
65%
3A
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8.5
3B
Chin-Up (Weighted)
2 Sets
6-8 Reps
@8.5
4A
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8
4B
Hammer Curl
3 Sets
6-8 Reps
@10
Day 2
1
Power Clean
4 Sets
3 Reps
80%
2
High Bar Squat (Barbell)
5 Sets
5 Reps
75%
3
Jefferson Curl
3 Sets
8-10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@8
6A
Hanging Leg Raise
3 Sets
6-8 Reps
@9.5
6B
Single Leg Calf Raise
3 Sets
6-8 Reps
@9.5
Day 4
1
Hang Power Clean
3 Sets
3 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
70%
3A
Front Squat (Barbell)
3 Sets
4-6 Reps
@7
3B
Nordic Curl
3 Sets
3 Reps
@10
4A
Straight Leg Calf Raise
3 Sets
6-8 Reps
@9.5
4B
Hanging Leg Raise
3 Sets
6-8 Reps
@9.5
Day 3
1
Push Press (Barbell)
4 Sets
3 Reps
80%
2A
Bench Press (Paused)
3 Sets
5-8 Reps
@8
2B
Kroc Row
3 Sets
5-8 Reps
@8
3A
Dip (Weighted)
2 Sets
5-10 Reps
@9
3B
Chin-Up (Weighted)
2 Sets
5-10 Reps
@9
4A
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@10
4B
Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
4C
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Push Press (Barbell)
3 Sets
3 Reps
65%
3A
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
3B
Chin-Up (Weighted)
2 Sets
6-8 Reps
@9
4A
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8
4B
Hammer Curl
3 Sets
6-8 Reps
@10
Day 4
1
Hang Power Clean
3 Sets
2 Reps
85%
2
Deadlift (Barbell)
4 Sets
3 Reps
77%
3A
Front Squat (Barbell)
3 Sets
4-6 Reps
@7
3B
Nordic Curl
3 Sets
3 Reps
@10
4A
Straight Leg Calf Raise
3 Sets
6-8 Reps
@9.5
4B
Hanging Leg Raise
3 Sets
6-8 Reps
@9.5
Day 2
1
Power Clean
4 Sets
2 Reps
85%
2
High Bar Squat (Barbell)
5 Sets
3 Reps
85%
3
Jefferson Curl
3 Sets
8-10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@8
6A
Hanging Leg Raise
3 Sets
6-8 Reps
@9.5
6B
Single Leg Calf Raise
3 Sets
6-8 Reps
@9.5
Day 3
1
Push Press (Barbell)
4 Sets
2 Reps
85%
2A
Bench Press (Paused)
3 Sets
5-8 Reps
@8
2B
Kroc Row
3 Sets
5-8 Reps
@8
3A
Dip (Weighted)
2 Sets
5-10 Reps
@9.5
3B
Chin-Up (Weighted)
2 Sets
5-10 Reps
@9.5
4A
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@10
4B
Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
4C
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Push Press (Barbell)
3 Sets
3 Reps
70%
3A
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9.5
3B
Chin-Up (Weighted)
2 Sets
6-8 Reps
@9.5
4A
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8
4B
Hammer Curl
3 Sets
6-8 Reps
@10
Day 2
1
Power Clean
3 Sets
2 Reps
90%
2
High Bar Squat (Barbell)
4 Sets
2 Reps
90%
3
Jefferson Curl
2 Sets
8-10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@6.5
6A
Hanging Leg Raise
2 Sets
6-8 Reps
@9.5
6B
Single Leg Calf Raise
2 Sets
6-8 Reps
@9.5
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
87%
82%
2A
Front Squat (Barbell)
2 Sets
4-6 Reps
@6
2B
Nordic Curl
2 Sets
3 Reps
@6.5
3A
Straight Leg Calf Raise
3 Sets
6-8 Reps
@9.5
3B
Hanging Leg Raise
3 Sets
6-8 Reps
@9.5
Day 3
1
Push Press (Barbell)
4 Sets
2 Reps
90%
2A
Bench Press (Paused)
3 Sets
5-8 Reps
@6.5
2B
Kroc Row
3 Sets
5-8 Reps
@6.5
3A
Dip (Weighted)
2 Sets
5-10 Reps
@8
3B
Chin-Up (Weighted)
2 Sets
5-10 Reps
@8
4A
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
4B
Tricep Extension (Cable)
1 Set
6-8 Reps
@10
4C
Lateral Raise (Dumbbell)
1 Set
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
2 Reps
90%
2
Push Press (Barbell)
3 Sets
3 Reps
70%
3A
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@7.5
3B
Chin-Up (Weighted)
2 Sets
6-8 Reps
@9
4A
Pullover (Dumbbell)
2 Sets
10-12 Reps
@8
4B
Hammer Curl
2 Sets
6-8 Reps
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
FergusMan
4 months ago
0 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Run it