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Fawaz training program block 2

by Fawaz A.
1 athletes joined

Program Description

Help you to gain strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2025 12:00
  • Last Edited
    Jun 18, 2025 12:46

Summary

Elevate your strength and conditioning with the Fawaz Training Program Block 2, a focused 4-week regimen designed for dedicated lifters. Training four days a week, you'll tackle a variety of compound and isolation exercises, including the Spoto Press, Clean and Press, and Box Squat, all aimed at building muscle and enhancing performance. This program is tailored for those with access to a garage gym, ensuring you have the tools needed to push your limits. Get ready to transform your physique and crush your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
80%
65%
2
Bench Press (Paused)
1
3
1 reps
6 reps
80%
65%
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
85%
70%
2
Bench Press (Paused)
1
3
1 reps
6 reps
85%
70%
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
100%
70%
2
Bench Press (Paused)
1
3
2 reps
6 reps
100%
70%
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
2
Squat (Barbell)
3
5 reps
75%
3
Bench Press (Paused)
1
1 reps
RPE 9.5
4
Bench Press (Paused)
3
5 reps
75%
5
Dip (Bodyweight)
3
6 reps
RPE 8
6
Hanging Toes To Bar
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
65%
2
Pendlay Row
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 8
6
Copenhagen Plank
4
0.5 mins
RPE 8.5
7
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
85%
65%
2
Pendlay Row
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 8
6
Copenhagen Plank
4
0.5 mins
RPE 8.5
7
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
70%
2
Pendlay Row
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 8
6
Copenhagen Plank
4
0.5 mins
RPE 8.5
7
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
100%
75%
2
Pendlay Row
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 8
6
Copenhagen Plank
4
0.5 mins
RPE 8.5
7
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
60%
2
Clean and Press
4
4 reps
RPE 8
3
Bicep Curl (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
High Pull
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
7
Box Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
2
2
5 reps
2 reps
55%
65%
2
Clean and Press
4
4 reps
RPE 8
3
Bicep Curl (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
High Pull
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
7
Box Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
2
2
5 reps
2 reps
60%
70%
2
Clean and Press
4
4 reps
RPE 8
3
Bicep Curl (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
High Pull
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
7
Box Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
2
2
2
5 reps
2 reps
2 reps
60%
70%
75%
2
Clean and Press
4
4 reps
RPE 8
3
Bicep Curl (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
High Pull
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
7
Box Squat (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
55%
2
Bench Press (Paused)
4
4 reps
55%
3
Deadlift (Paused)
3
4 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4 reps
4 reps
55%
60%
2
Bench Press (Paused)
2
2
4 reps
4 reps
55%
60%
3
Deadlift (Paused)
2
1
4 reps
4 reps
55%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4 reps
3 reps
65%
70%
2
Bench Press (Paused)
2
2
4 reps
3 reps
65%
70%
3
Deadlift (Paused)
2
1
4 reps
3 reps
65%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4 reps
2 reps
1 reps
70%
75%
80%
2
Bench Press (Paused)
1
2
4 reps
2 reps
75%
80%
3
Deadlift (Paused)
1
2
4 reps
2 reps
75%
80%
Week 1
1 / 4 Weeks
Day 3
1
Spoto Press
3 Sets
5 Reps
60%
2
Clean and Press
4 Sets
4 Reps
@8
3
Bicep Curl (Machine)
4 Sets
8 Reps
@8
4
Lat Pulldown
4 Sets
8 Reps
@8
5
High Pull
4 Sets
8 Reps
@8
6
Hammer Curl
4 Sets
8 Reps
@8
7
Box Squat (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
65%
2
Bench Press (Paused)
1 Set
3 Sets
1 Reps
6 Reps
80%
65%
3
Dip (Bodyweight)
4 Sets
8 Reps
@8
4
Hanging Toes To Bar
4 Sets
8 Reps
@8
Day 4
1
Squat (Paused)
4 Sets
4 Reps
55%
2
Bench Press (Paused)
4 Sets
4 Reps
55%
3
Deadlift (Paused)
3 Sets
4 Reps
55%
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
65%
2
Pendlay Row
4 Sets
8 Reps
@8
3
Tricep Extension (Cable)
4 Sets
8 Reps
@8
4
Dumbbell Row
4 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
6
Copenhagen Plank
4 Sets
0.5 mins
@8.5
7
Glute Bridge (Bodyweight)
3 Sets
20 Reps
@8