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Military Strength Phase 1
by Jack Learman
45 athletes joined
Program Description
This Program is designed for individuals who are preparing to join military service and the goal of this program is to build size and strength.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jan 26, 2024 07:25
Last Edited
Jun 14, 2024 04:52
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Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
75%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8.5
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
5
Face Pull
3 Sets
20 Reps
@7
6
Back Extension
3 Sets
12 Reps
@7
7
Farmer's Walk (Weighted)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
@10
5
Bicep Curl (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@8
6
Seated Calf Raise
4 Sets
10 Reps
@7
7
Standing Calf Raise
4 Sets
10 Reps
@7
8
Plank
1 Set
2 mins
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
2
Barbell Row
3 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8.5
4
Dip (Weighted)
2 Sets
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
6
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Power Clean
3 Sets
5 Reps
@7
3
Dumbbell Row
2 Sets
1 Set
10 Reps
8 Reps
@8
@9
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@7
6
Lying Leg Curl
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
4 Reps
85%
2
Power Clean
3 Sets
3 Reps
@8
3
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@9
@8.5
5
Hammer Curl
3 Sets
8 Reps
@9
6
Lying Leg Curl
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Barbell Row
3 Sets
6 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
2 Sets
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
6
Skull Crusher
1 Set
2 Sets
10 Reps
8 Reps
@8
@9
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
@10
5
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@7
@8
6
Seated Calf Raise
4 Sets
10 Reps
@7
7
Standing Calf Raise
4 Sets
10 Reps
@7
8
Plank
1 Set
2 mins
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
5
Face Pull
3 Sets
20 Reps
@8
6
Back Extension
3 Sets
12 Reps
@8
7
Farmer's Walk (Weighted)
3 Sets
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
95%
2
Power Clean
3 Sets
3 Reps
@8
3
Dumbbell Row
3 Sets
8 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
8 Reps
@8
6
Lying Leg Curl
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Barbell Row
3 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
4
Dip (Weighted)
2 Sets
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
6
Skull Crusher
3 Sets
8 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
@10
5
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@7
7
Standing Calf Raise
4 Sets
10 Reps
@7
8
Plank
1 Set
2 mins
Day 1
1
Overhead Press (Barbell)
3 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8.5
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
5
Face Pull
3 Sets
20 Reps
@8
6
Back Extension
3 Sets
12 Reps
@7
7
Farmer's Walk (Weighted)
3 Sets
Day 1
1
Overhead Press (Barbell)
3 Sets
2 Reps
90%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
5
Face Pull
3 Sets
20 Reps
@8
6
Back Extension
3 Sets
12 Reps
@7
7
Farmer's Walk (Weighted)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2 Reps
95%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
7
Standing Calf Raise
4 Sets
10 Reps
@8
8
Plank
1 Set
2 mins
Day 3
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Barbell Row
3 Sets
6 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Dip (Weighted)
2 Sets
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
6
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
100%
2
Power Clean
3 Sets
5 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
6
Lying Leg Curl
3 Sets
15 Reps
@8