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Kal-El
by Jeff J.
15 athletes joined
Program Description
If you like the idea of hitting PR's every day (and let's be honest - who doesn't...) then Kal-el is the program for you! It's my take on "The Superman Effect" (from "The Bulgarian Method" by Greg Nuckols & Omar Isuf which can be downloaded for free on Greg's website strongerbyscience.com). This iteration of that program is based upon adjustments I made while running it multiple times over a 2-year period. While you can certainly go for 1-5 rep PR's, this program is tailored specifically to 1 rep attempts, as that's what worked best for me. The daily exercise selection uses a rotation schedule along with varied ranges of motion which can allow enough recovery time to go for PR's EVERY DAY. In addition to the max attempts it also includes back off work (extra sets/reps on the same lift with less weight) and accessory work. Both of these are optional, but it's highly recommended that they be added in occasionally based upon how recovered you're feeling. Despite the focus on recovery, the goal is NOT to be fully recovered at all times. Fatigue SHOULD build over time. The best results have come when this program is run every day (or nearly every day) for around 3 weeks, followed by a deload week (where you either take the week off entirely or you significantly reduce the intensity of workouts to allow fatigue to dissipate. Then after this deload run the program for another 1 to 2 weeks. The main structure of the program is to do a Max attempt on a pressing exercise to start the day, followed by optional back-off work using the same lift. Next will be a lower body max attempt and optional back-off work and/or accessory work. You can of course change exercises as you see fit, but be aware that the exercise selection can have a large impact on fatigue buildup. Adjust accordingly. Take a day of rest if it's truly necessary, but these should be minimal.
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 06, 2024 08:42
Last Edited
Jun 18, 2024 07:00
down_app
Week 1
1 / 4 Weeks
Day 2
1
Floor Press (Barbell)
1 Set
1 Reps
@8-10
2
Floor Press (Barbell)
3 Sets
3 Reps
75%
3
Box Squat (Barbell)
1 Set
1 Reps
@8-10
4
Box Squat (Barbell)
3 Sets
3 Reps
75%
5
Bicep Curl (Dumbbell)
2 Sets
8-20 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-20 Reps
Day 3
1
Cambered Bar Larsen Press
1 Set
1 Reps
@8-10
2
Cambered Bar Larsen Press
3 Sets
3 Reps
75%
3
Sumo Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
4
Seated Row (Cable)
2 Sets
8-15 Reps
5
Hamstring Curl
2 Sets
8-15 Reps
Day 4
1
Bench Press (Paused)
1 Set
1 Reps
@8-10
2
Bench Press (Paused)
3 Sets
3 Reps
75%
3
Squat (Low Bar)
1 Set
1 Reps
@8-10
4
Squat (Low Bar)
3 Sets
3 Reps
75%
5
Leg Extension
1 Set
8-15 Reps
Day 5
1
Bench Press (Close Grip)
1 Set
1 Reps
@8-10
2
Bench Press (Close Grip)
3 Sets
3 Reps
75%
3
High Bar Squat (Barbell)
1 Set
1 Reps
@8-10
4
High Bar Squat (Barbell)
3 Sets
3 Reps
75%
5
Bicep Curl (Dumbbell)
2 Sets
8-20 Reps
6
Tricep Rope Push Down (Cable)
1 Set
8-20 Reps
Day 6
1
Cambered Bar Bench Press
1 Set
1 Reps
@8-10
2
Cambered Bar Bench Press
3 Sets
3 Reps
75%
3
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
4
Dumbbell Row
2 Sets
8-15 Reps
5
Hanging Leg Raise
1 Set
8-20 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Reps
@8-10
2
Incline Bench Press (Barbell)
3 Sets
3 Reps
75%
3
Front Squat (Barbell)
1 Set
1 Reps
@8-10
4
Front Squat (Barbell)
3 Sets
3 Reps
75%
5
Leg Extension
1 Set
8-15 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Reps
@8-10
2
Incline Bench Press (Barbell)
3 Sets
3 Reps
75%
3
Front Squat (Barbell)
1 Set
1 Reps
@8-10
4
Front Squat (Barbell)
3 Sets
3 Reps
75%
5
Leg Extension
1 Set
8-15 Reps
Day 5
1
Floor Press (Barbell)
1 Set
1 Reps
@8-10
2
Floor Press (Barbell)
3 Sets
3 Reps
75%
3
Box Squat (Barbell)
1 Set
1 Reps
@8-10
4
Box Squat (Barbell)
3 Sets
3 Reps
75%
5
Bicep Curl (Dumbbell)
2 Sets
8-20 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-20 Reps
Day 6
1
Cambered Bar Larsen Press
1 Set
1 Reps
@8-10
2
Cambered Bar Larsen Press
3 Sets
3 Reps
75%
3
Sumo Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
4
Seated Row (Cable)
2 Sets
8-15 Reps
5
Hamstring Curl
2 Sets
8-15 Reps
Day 1
1
Pin Press Bench (Barbell)
1 Set
1 Reps
@8-10
2
Pin Press Bench (Barbell)
3 Sets
3 Reps
75%
3
Safety Bar Squat
1 Set
1 Reps
@8-10
4
Safety Bar Squat
3 Sets
3 Reps
75%
5
Hamstring Curl
3 Sets
8-15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@8-10
2
Bench Press (Barbell)
3 Sets
3 Reps
75%
3
Box Squat (Barbell)
1 Set
1 Reps
@8-10
4
Box Squat (Barbell)
3 Sets
3 Reps
75%
5
Bicep Curl (Dumbbell)
1 Set
8-20 Reps
6
Tricep Rope Push Down (Cable)
1 Set
8-20 Reps
Day 3
1
Reverse Cambered Bar Bench Press
1 Set
1 Reps
@8-10
2
Reverse Cambered Bar Bench Press
3 Sets
3 Reps
75%
3
Deadlift (Deficit)
3 Sets
1-3 Reps
@8-10
4
Pendlay Row
2 Sets
8-15 Reps
5
Hanging Leg Raise
2 Sets
8-20 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
@8-10
2
Bench Press (Paused)
3 Sets
3 Reps
75%
3
Squat (Low Bar)
1 Set
1 Reps
@8-10
4
Squat (Low Bar)
3 Sets
3 Reps
75%
5
Leg Extension
1 Set
8-15 Reps
Day 2
1
Bench Press (Close Grip)
1 Set
1 Reps
@8-10
2
Bench Press (Close Grip)
3 Sets
3 Reps
75%
3
High Bar Squat (Barbell)
1 Set
1 Reps
@8-10
4
High Bar Squat (Barbell)
3 Sets
3 Reps
75%
5
Bicep Curl (Dumbbell)
2 Sets
8-20 Reps
6
Tricep Rope Push Down (Cable)
1 Set
8-20 Reps
Day 3
1
Cambered Bar Bench Press
1 Set
1 Reps
@8-10
2
Cambered Bar Bench Press
3 Sets
3 Reps
75%
3
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
4
Dumbbell Row
2 Sets
8-15 Reps
5
Hanging Leg Raise
1 Set
8-20 Reps
Day 4
1
Pin Press Bench (Barbell)
1 Set
1 Reps
@8-10
2
Pin Press Bench (Barbell)
3 Sets
3 Reps
75%
3
Safety Bar Squat
1 Set
1 Reps
@8-10
4
Safety Bar Squat
3 Sets
3 Reps
75%
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Bench Press (Barbell)
1 Set
1 Reps
@8-10
2
Bench Press (Barbell)
3 Sets
3 Reps
75%
3
Box Squat (Barbell)
1 Set
1 Reps
@8-10
4
Box Squat (Barbell)
3 Sets
3 Reps
75%
5
Bicep Curl (Dumbbell)
1 Set
8-20 Reps
6
Tricep Rope Push Down (Cable)
1 Set
8-20 Reps
Day 6
1
Reverse Cambered Bar Bench Press
1 Set
1 Reps
@8-10
2
Reverse Cambered Bar Bench Press
3 Sets
3 Reps
75%
3
Deadlift (Deficit)
3 Sets
1-3 Reps
@8-10
4
Pendlay Row
2 Sets
8-15 Reps
5
Hanging Leg Raise
2 Sets
8-20 Reps
Day 2
1
Floor Press (Barbell)
2 Sets
3-5 Reps
@6-8
2
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@6-8
Day 3
1
Cambered Bar Bench Press
2 Sets
3-5 Reps
@6-8
2
Squat (Low Bar)
2 Sets
3-5 Reps
@6-8
Day 1
1
Incline Bench Press (Barbell)
2 Sets
3-5 Reps
@6-8
2
Front Squat (Barbell)
2 Sets
3-5 Reps
@6-8
Day 4
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@6-8
2
Deadlift (Barbell)
2 Sets
3-5 Reps
@6-8