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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 18, 2025 11:08

Summary

The Modified Southwood Program is a focused 4-week training regimen designed for those looking to enhance their strength and power with just three sessions per week. This program incorporates essential barbell movements like Power Cleans, Military Presses, and Front Squats, alongside targeted supersets to maximize muscle engagement and efficiency. Perfect for garage gym enthusiasts, you'll build a solid foundation while pushing your limits and achieving your fitness goals. Get ready to transform your routine and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
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
-