Program Description
Strength block before the peak for All England’s
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout150 minutes
- CreatedApr 28, 2024 01:00
- Last EditedMay 08, 2024 02:34
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Pull-Up (Weighted)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Pull-Up (Weighted)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Pull-Up (Weighted)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Pull-Up (Weighted)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
2
1
5 reps
5 reps
-
RPE 6
2
Hack Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
5 reps
5 reps
5 reps
-
RPE 6
RPE 7
2
Hack Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
-
RPE 6
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Dip (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
4 reps
4 reps
4 reps
-
RPE 6
RPE 7
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Dip (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
-
RPE 7
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Dip (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
-
RPE 7
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Dip (Weighted)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
2 reps
2 reps
-
RPE 6
2
Deadlift (Paused)
2
6 reps
RPE 6
3
Single Leg Press
3
8 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
2 reps
-
RPE 6
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 7
3
Single Leg Press
3
8 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
2 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Single Leg Press
3
8 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Paused)
2
6 reps
RPE 8.5
3
Single Leg Press
3
8 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
-
-
2
Skull Crusher
3
10 reps
-
3
Pendlay Row
2
10 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Pull-Up (Weighted)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
-
-
2
Skull Crusher
3
10 reps
-
3
Pendlay Row
2
10 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Pull-Up (Weighted)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
-
-
2
Skull Crusher
3
10 reps
-
3
Pendlay Row
2
10 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Pull-Up (Weighted)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
-
-
2
Skull Crusher
1
2
1010 reps
10 reps
-
-
3
Pendlay Row
2
10 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Pull-Up (Weighted)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
-
-
2
Pin Press Bench (Barbell)
3
5 reps
-
3
Deficit Deadlift (Barbell)
3
5 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Hip Abductor (Machine)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
-
-
2
Pin Press Bench (Barbell)
3
5 reps
-
3
Deficit Deadlift (Barbell)
3
5 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Hip Abductor (Machine)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
-
-
2
Pin Press Bench (Barbell)
3
5 reps
-
3
Deficit Deadlift (Barbell)
3
5 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Hip Abductor (Machine)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
-
-
2
Pin Press Bench (Barbell)
3
5 reps
-
3
Deficit Deadlift (Barbell)
3
5 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Hip Abductor (Machine)
2
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Feet Up Bench1 Set
3 Sets
1 Reps
8 Reps
-
-
2
Overhead Press (Barbell)3 Sets
10 Reps
-
3
Pendlay Row2 Sets
8 Reps
-
4
Chest Supported Row (Machine)2 Sets
12 Reps
-
5
Tricep Extension (Cable)3 Sets
10 Reps
-
6
Pull-Up (Weighted)3 Sets
10 Reps
-
7
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
Day 3
1
Bench Press (Paused)2 Sets
3 Sets
4 Reps
4 Reps
-
@6
2
Overhead Press (Barbell)3 Sets
10 Reps
-
3
Pendlay Row2 Sets
8 Reps
-
4
Chest Supported Row (Dumbbell)2 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
7
Dip (Weighted)3 Sets
25 Reps
-
Day 2
1
Pin Squat2 Sets
1 Set
5 Reps
5 Reps
-
@6
2
Hack Squat3 Sets
10 Reps
-
3
Stiff Leg Deadlift3 Sets
8 Reps
-
4
Seated Calf Raise3 Sets
12 Reps
-
5
Hip Adductor (Machine)2 Sets
15 Reps
-
6
Hip Abductor (Machine)2 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)2 Sets
3 Sets
2 Reps
2 Reps
-
@6
2
Deadlift (Paused)2 Sets
6 Reps
@6
3
Single Leg Press3 Sets
8 Reps
-
4
Glute-Ham Raise3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)2 Sets
15 Reps
-
6
Hip Abductor (Machine)2 Sets
15 Reps
-
Day 6
1
Squat (Low Bar)1 Set
3 Sets
2 Reps
5 Reps
-
-
2
Pin Press Bench (Barbell)3 Sets
5 Reps
-
3
Deficit Deadlift (Barbell)3 Sets
5 Reps
-
4
Leg Curl3 Sets
10 Reps
-
5
Standing Calf Raise2 Sets
10 Reps
-
6
Hip Adductor (Machine)2 Sets
15 Reps
-
7
Hip Abductor (Machine)2 Sets
15 Reps
-
Day 5
1
Bench Press (Paused)1 Set
5 Sets
1 Reps
2 Reps
-
-
2
Skull Crusher3 Sets
10 Reps
-
3
Pendlay Row2 Sets
10 Reps
-
4
Chest Supported Row (Machine)2 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
12 Reps
-
6
Pull-Up (Weighted)3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)3 Sets
12 Reps
-