Program Description
To build strength and cardio to go along with the strength. We want to be healthy and strong. I've used variations of this program to get my own lifts from: Deadlift - 135kg to 180kg Squat - 110kg to 140kg Bench press - 110kg to 130kg
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Powerlifting
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout80 minutes
- CreatedNov 28, 2024 10:03
- Last EditedJan 17, 2025 12:19
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
2
Squat (Paused)
2
10 reps
RPE 9
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
4
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
2
Squat (Paused)
2
10 reps
RPE 9
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
4
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
4 reps
4 reps
RPE 9
RPE 8
RPE 7
2
Squat (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 8
RPE 7
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
4 reps
4 reps
RPE 9
RPE 8
RPE 7
2
Squat (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 8
RPE 7
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
2 reps
2 reps
2 reps
RPE 9
RPE 8
RPE 7
2
Squat (Paused)
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Barbell)
2
1
1
1 reps
2 reps
2 reps
RPE 9
RPE 8
RPE 7
4
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Light Jog
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Light Jog
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
2 reps
RPE 9
RPE 7
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
6
Light Jog
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
2 reps
RPE 9
RPE 7
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
6
Light Jog
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
2 reps
RPE 9
RPE 8
RPE 9
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
2
6 reps
6 reps
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
6
Light Jog
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4
Overhead Press (Barbell)
2
5 reps
RPE 9
5
Cardio (Zone 2)
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4
Overhead Press (Barbell)
2
5 reps
RPE 9
5
Cardio (Zone 2)
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
2 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Overhead Press (Barbell)
2
1
3 reps
3 reps
RPE 9
RPE 8
5
Cardio (Zone 2)
1
30-40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
2 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Overhead Press (Barbell)
2
1
3 reps
3 reps
RPE 9
RPE 8
5
Cardio (Zone 2)
1
30-40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
2 reps
2 reps
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
2
1
1 reps
3 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
5
Cardio (Zone 2)
1
30-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)3 Sets
3 Reps
@9
2
Deadlift (Barbell)2 Sets
6 Reps
@8
3
Bench Press (Barbell)1 Set
2 Sets
10 Reps
10 Reps
@9
@8
4
Bench Press (Close Grip)1 Set
1 Set
10 Reps
10 Reps
@9
@8
5
Light Jog1 Set
20 mins
@6.5
Day 4
1
VO2 Max Intervals1 Set
30-40 mins
@8
2
Seated Cable Crunch3 Sets
15 Reps
@8
3
Hanging Oblique Knee Raise5 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)2 Sets
1 Set
6 Reps
6 Reps
@9
@8
2
Squat (Paused)2 Sets
10 Reps
@9
3
Bench Press (Barbell)2 Sets
1 Set
6 Reps
6 Reps
@9
@8
4
Overhead Press (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@8
Day 3
1
Squat (Barbell)3 Sets
3 Reps
@9
2
Bench Press (Barbell)3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)2 Sets
10 Reps
@9
4
Overhead Press (Barbell)2 Sets
5 Reps
@9
5
Cardio (Zone 2)1 Set
30 mins
@7