Program Description
Strength, performance. Muscle secondary
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout70 minutes
- CreatedSep 06, 2024 03:04
- Last EditedOct 21, 2024 01:56
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 10
3
Overhead Press (Barbell)
4
6-8 reps
RPE 10
4
Dip (Bodyweight)
1
1
1
10-12 reps
8-10 reps
6-8 reps
5
Tricep Extension (Dumbbell)
4
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
3
Upright Row (Barbell)
3
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
4
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Good Morning
4
10-12 reps
RPE 8
5
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
8-10 reps
RPE 10
4
Dip (Weighted)
3
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 10
3
Shrug (Barbell)
4
8-10 reps
RPE 10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 10
5
Ab Wheel
3
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Good Morning
4
10-12 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Pull-Up (Weighted)3 Sets
6-8 Reps
@10
2
Bent Over Row (Barbell)3 Sets
8-10 Reps
@10
3
Upright Row (Barbell)3 Sets
10-12 Reps
@10
4
Bicep Curl (Barbell)4 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
@10
2
Incline Bench Press (Barbell)4 Sets
6-8 Reps
@10
3
Overhead Press (Barbell)4 Sets
6-8 Reps
@10
4
Dip (Bodyweight)1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
5
Tricep Extension (Dumbbell)4 Sets
8-10 Reps
@10
Day 5
1
Pull-Up (Weighted)4 Sets
6-8 Reps
@10
2
Bent Over Row (Barbell)4 Sets
8-10 Reps
@10
3
Shrug (Barbell)4 Sets
8-10 Reps
@10
4
Bicep Curl (Barbell)4 Sets
8-10 Reps
@10
5
Ab Wheel3 Sets
8-10 Reps
@10
Day 4
1
Overhead Press (Barbell)4 Sets
6-8 Reps
@10
2
Incline Bench Press (Barbell)4 Sets
6-8 Reps
@10
3
Bench Press (Barbell)3 Sets
8-10 Reps
@10
4
Dip (Weighted)3 Sets
6-8 Reps
@10
5
Skull Crusher (Barbell)4 Sets
8-10 Reps
@10
Day 3
1
Squat (Barbell)4 Sets
6-8 Reps
@10
2
Front Squat (Barbell)3 Sets
8-10 Reps
@10
3
Lunge (Dumbbell)3 Sets
12-15 Reps
@10
4
Good Morning4 Sets
10-12 Reps
@8
5
Standing Calf Raise1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@10
Day 6
1
Squat (Barbell)4 Sets
6-8 Reps
@10
2
Front Squat (Barbell)3 Sets
8-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@9
4
Good Morning4 Sets
10-12 Reps
@8
5
Standing Calf Raise3 Sets
10-12 Reps
@10