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Modified Southwood Program
by Tejesh
Program Description
Dan John’s beginner program to build strength… FAST. But I added some extra arm, shoulder, and ab work.
Program Overview
Level
Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 10, 2024 02:49
Last Edited
Jun 08, 2024 02:47
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Week 1
1 / 4 Weeks
Day 1
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 2
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 3
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 1
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 2
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 3
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 1
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 2
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 3
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 1
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 2
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps
Day 3
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Lying Leg Curl
2 Sets
8-12 Reps
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
7B
Face Pull
3 Sets
15-20 Reps