Program Description
This program is made to increase maximal strength, while also adding size. Add 5 pounds to lifts every 3 week phase.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedMay 15, 2024 12:16
- Last EditedJun 25, 2024 12:52
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
95%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
95%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
95%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Week 1
1 / 9 Weeks
Day 3
1
Bench Press (Barbell)5 Sets
5 Reps
75%
2
Bench Press (Barbell)1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)3 Sets
8 Reps
@7
Day 5
1
Deadlift (Barbell)5 Sets
5 Reps
75%
2
Bench Press (Paused)3 Sets
8 Reps
@7
3
Deadlift (Deficit)3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)5 Sets
5 Reps
75%
2
Bench Press (Close Grip)3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
@7
2
Seated Row (Cable)3 Sets
8 Reps
@7
3
Leg Curl2 Sets
12 Reps
@8
4
Lat Pulldown2 Sets
12 Reps
@8
5
Hammer Curl2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)2 Sets
12 Reps
@8
Day 4
1
Hack Squat3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@7
3
Leg Extension2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)1 Set
12 Reps
@8
5
French Press2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)2 Sets
12 Reps
@8