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May 2024 Strength Block
by Olayemi A.
Program Description
Strength block before the peak for All England’s
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
150 minutes
Created
Apr 28, 2024 01:00
Last Edited
May 08, 2024 02:34
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Week 1
1 / 4 Weeks
Day 1
1
Feet Up Bench
1 Set
3 Sets
1 Reps
8 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pendlay Row
2 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 Row
2 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 Squat
2 Sets
1 Set
5 Reps
5 Reps
@6
2
Hack Squat
3 Sets
10 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Seated Calf Raise
3 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 Press
3 Sets
8 Reps
4
Glute-Ham Raise
3 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 Curl
3 Sets
10 Reps
5
Standing Calf Raise
2 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 Crusher
3 Sets
10 Reps
3
Pendlay Row
2 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
Day 1
1
Feet Up Bench
1 Set
3 Sets
1 Reps
8 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pendlay Row
2 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 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 Curl
3 Sets
10 Reps
5
Standing Calf Raise
2 Sets
10 Reps
6
Hip Adductor (Machine)
2 Sets
15 Reps
7
Hip Abductor (Machine)
2 Sets
15 Reps
Day 2
1
Pin Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
2
Hack Squat
3 Sets
10 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Hip Abductor (Machine)
2 Sets
15 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
3 Sets
4 Reps
4 Reps
4 Reps
@6
@7
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pendlay Row
2 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 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
2 Reps
2 Reps
2 Reps
@6
@7
2
Deadlift (Paused)
2 Sets
6 Reps
@7
3
Single Leg Press
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Hip Abductor (Machine)
2 Sets
15 Reps
Day 5
1
Bench Press (Paused)
1 Set
5 Sets
1 Reps
2 Reps
2
Skull Crusher
3 Sets
10 Reps
3
Pendlay Row
2 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
Day 1
1
Feet Up Bench
1 Set
3 Sets
1 Reps
8 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pendlay Row
2 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 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 Curl
3 Sets
10 Reps
5
Standing Calf Raise
2 Sets
10 Reps
6
Hip Adductor (Machine)
2 Sets
15 Reps
7
Hip Abductor (Machine)
2 Sets
15 Reps
Day 2
1
Pin Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Hack Squat
3 Sets
10 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Hip Abductor (Machine)
2 Sets
15 Reps
Day 3
1
Bench Press (Paused)
2 Sets
3 Sets
4 Reps
4 Reps
@7
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pendlay Row
2 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 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
2 Reps
2 Reps
2 Reps
@6
@7
@8
2
Deadlift (Paused)
2 Sets
6 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Hip Abductor (Machine)
2 Sets
15 Reps
Day 5
1
Bench Press (Paused)
1 Set
5 Sets
1 Reps
2 Reps
2
Skull Crusher
3 Sets
10 Reps
3
Pendlay Row
2 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
Day 1
1
Feet Up Bench
1 Set
3 Sets
1 Reps
8 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pendlay Row
2 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 5
1
Bench Press (Paused)
1 Set
5 Sets
1 Reps
2 Reps
2
Skull Crusher
1 Set
2 Sets
1010 Reps
10 Reps
3
Pendlay Row
2 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
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 Curl
3 Sets
10 Reps
5
Standing Calf Raise
2 Sets
10 Reps
6
Hip Adductor (Machine)
2 Sets
15 Reps
7
Hip Abductor (Machine)
2 Sets
15 Reps
Day 2
1
Pin Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Hack Squat
3 Sets
10 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Hip Abductor (Machine)
2 Sets
15 Reps
Day 3
1
Bench Press (Paused)
2 Sets
3 Sets
4 Reps
4 Reps
@7
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pendlay Row
2 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 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
2 Reps
2 Reps
2 Reps
@7
@8
@9
2
Deadlift (Paused)
2 Sets
6 Reps
@8.5
3
Single Leg Press
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Hip Abductor (Machine)
2 Sets
15 Reps