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GRIZZLY GAINS
by Elijah H.
Program Description
This program is meant to get you jacked in the first two waves and then hone that strength to become as strong as a bear🐻 Progress 5lbs or 1% each week to main lifts (depending on strength level) Wave 1- 70% Wave 2-75% Wave 3-85% Main lifts progressed: SBD and OHP
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
70 minutes
Created
May 25, 2024 08:03
Last Edited
May 27, 2024 07:45
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Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Barbell)
3 Sets
12 Reps
4
Hamstring Curl
2 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
3 Sets
10 Reps
4
Wide Grip Pull-Up
4 Sets
8 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Stiff Leg Deadlift
2 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Overhead Press (Barbell)
3 Sets
12 Reps
4
Bent Over Row (Barbell)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
2 Sets
11 Reps
2
Deadlift (Barbell)
2 Sets
6 Reps
3
Lunge (Barbell)
3 Sets
12 Reps
4
Hamstring Curl
2 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
11 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
2 Sets
11 Reps
4
Wide Grip Pull-Up
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
11 Reps
2
Stiff Leg Deadlift
2 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
1 Set
11 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Overhead Press (Barbell)
2 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
13 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Stiff Leg Deadlift
2 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Overhead Press (Barbell)
3 Sets
12 Reps
4
Bent Over Row (Barbell)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
1 Set
14 Reps
2
Deadlift (Barbell)
1 Set
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
14 Reps
2
Bent Over Row (Barbell)
1 Set
16 Reps
3
Overhead Press (Barbell)
1 Set
14 Reps
4
Wide Grip Pull-Up
1 Set
16 Reps
5
Bicep Curl (Barbell)
1 Set
14 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
3 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
4 Sets
8 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Wide Grip Pull-Up
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
2
Stiff Leg Deadlift
2 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Overhead Press (Barbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
2
Stiff Leg Deadlift
2 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
2 Sets
4 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Bent Over Row (Barbell)
3 Sets
9 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Wide Grip Pull-Up
3 Sets
11 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Wide Grip Pull-Up
2 Sets
10 Reps
3
Overhead Press (Barbell)
3 Sets
8 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
2
Stiff Leg Deadlift
2 Sets
8 Reps
Day 1
1
Squat (Barbell)
1 Set
11 Reps
2
Deadlift (Barbell)
1 Set
10 Reps
Day 2
1
Bench Press (Barbell)
1 Set
11 Reps
2
Bent Over Row (Barbell)
2 Sets
9 Reps
3
Overhead Press (Barbell)
1 Set
11 Reps
4
Wide Grip Pull-Up
2 Sets
11 Reps
5
Bicep Curl (Barbell)
1 Set
8 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
5 Reps
2
Wide Grip Pull-Up
2 Sets
10 Reps
3
Overhead Press (Barbell)
2 Sets
8 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
2
Deadlift (Barbell)
3 Sets
2 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Stiff Leg Deadlift
2 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
2 Reps
2
Wide Grip Pull-Up
2 Sets
12 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Bent Over Row (Barbell)
4 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Overhead Press (Barbell)
5 Sets
3 Reps
4
Wide Grip Pull-Up
3 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Stiff Leg Deadlift
2 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
1 Reps
2
Bent Over Row (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
2 Reps
4
Wide Grip Pull-Up
2 Sets
12 Reps
5
Bicep Curl (Barbell)
2 Sets
12 Reps
Day 1
1
Squat (Barbell)
4 Sets
2 Reps
2
Deadlift (Barbell)
3 Sets
1 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
2 Sets
12 Reps
3
Overhead Press (Barbell)
2 Sets
5 Reps
4
Bent Over Row (Barbell)
2 Sets
12 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Stiff Leg Deadlift
2 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
2 Sets
12 Reps
3
Overhead Press (Barbell)
2 Sets
5 Reps
4
Bent Over Row (Barbell)
2 Sets
12 Reps
Day 1
1
Squat (Barbell)
1 Set
6 Reps
2
Deadlift (Barbell)
1 Set
6 Reps
Day 2
1
Bench Press (Barbell)
1 Set
7 Reps
2
Bent Over Row (Barbell)
2 Sets
5 Reps
3
Overhead Press (Barbell)
1 Set
6 Reps
4
Wide Grip Pull-Up
2 Sets
12 Reps
5
Bicep Curl (Barbell)
2 Sets
12 Reps