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Project Rapture
by Biceblaster
1 athletes joined
Program Description
I use this program as a base phase for strongman prep. Treating it like 531, use a 90% training max on all the lifts and increase this by 2.5-5kg every 3 weeks depending on how you feel. For me bench press requires more volume than the other main lifts so I program in a daily undulating periodisation, varying the set/rep scheme each workout. Train squats and dead’s twice a week both on the same day, first movement heavy, second movement light, alternating workouts. An AMRAP on heavy deadlifts and a rep goal for heavy squats mixed in with light volume work works excellently. On push press days I do a clean and press which gives my shoulders a bit of extra recovery between reps. I’ve put this as a rep goal system so if you can get the reps out in a 1 set AMRAP then do so, once it gets too heavy just spread it out over as few sets as you can. Final press day is a 10 minute EMOM. The arm day is thrown is as a sort of recovery day so rather than taking a rest day I like to train arms and pretend I’m a bodybuilder for a day. You could spread this volume over the other 4 days or miss it out entirely if you like. Essentially: Progress the main lifts and fatigue the accessory muscles as much as you can. Get the calories in.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
80 minutes
Created
Jun 04, 2024 06:51
Last Edited
Jun 13, 2024 06:35
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Week 1
1 / 3 Weeks
Day 4
1
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8
2
Concentration Curl
3 Sets
20 Reps
@8
3
Bicep Curl (Machine)
3 Sets
20 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
5
Tricep Extension (Machine)
3 Sets
20 Reps
@8
6
Tricep Extension (Cable)
3 Sets
20 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
20 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Shoulder Press (Plate Loaded)
5 Sets
15 Reps
@8
3
Seated Row (Machine)
3 Sets
15 Reps
@8
4
Standing Calf Raise
5 Sets
20 Reps
@8
5
High Row
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Reps
5 Reps
85%
85%
2
Squat (Barbell)
5 Sets
10 Reps
60%
3
Hamstring Curl
5 Sets
15 Reps
@8
4
Hack Squat
5 Sets
15 Reps
@8
5
Seated Calf Raise
5 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
4 Reps
5 Reps
85%
85%
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Back Extension (Weighted)
5 Sets
15 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8
6
Bench Press (Barbell)
3 Sets
5 Reps
70%
Day 3
1
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
5 Reps
5 Reps
85%
85%
85%
70%
2
Bench Press (Barbell)
5 Sets
15 Reps
55%
3
Shoulder Press (Machine)
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
5 Sets
10 Reps
@8
5
Standing Calf Raise
5 Sets
15 Reps
@8
Day 4
1
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8
2
Concentration Curl
3 Sets
20 Reps
@8
3
Bicep Curl (Machine)
3 Sets
20 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
5
Tricep Extension (Machine)
3 Sets
20 Reps
@8
6
Tricep Extension (Cable)
3 Sets
20 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
20 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
90%
90%
2
Deadlift (Barbell)
3 Sets
8 Reps
70%
3
Back Extension (Weighted)
5 Sets
12 Reps
@8
4
Leg Press
5 Sets
12 Reps
@8
5
Leg Extension
5 Sets
12 Reps
@8
6
Bench Press (Barbell)
4 Sets
4 Reps
80%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Reps
3 Reps
90%
90%
2
Squat (Barbell)
5 Sets
8 Reps
65%
3
Hamstring Curl
5 Sets
12 Reps
@8
4
Hack Squat
5 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
2 Reps
2 Reps
90%
80%
2
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
3
Seated Row (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
15 Reps
@8
5
High Row
3 Sets
12 Reps
@8
Day 3
1
Push Press (Barbell)
2 Sets
2 Sets
1 Set
2 Reps
3 Reps
5 Reps
90%
90%
70%
2
Bench Press (Barbell)
5 Sets
15 Reps
60%
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
5
Standing Calf Raise
4 Sets
12 Reps
@8
Day 4
1
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8
2
Concentration Curl
3 Sets
20 Reps
@8
3
Bicep Curl (Machine)
3 Sets
20 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
5
Tricep Extension (Machine)
3 Sets
20 Reps
@8
6
Tricep Extension (Cable)
3 Sets
20 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
20 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
1 Reps
1 Reps
95%
85%
2
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@8
3
Seated Row (Machine)
3 Sets
10 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
5
High Row
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
1 Reps
95%
2
Squat (Barbell)
5 Sets
5 Reps
70%
3
Hamstring Curl
5 Sets
10 Reps
@8
4
Hack Squat
5 Sets
10 Reps
@8
5
Seated Calf Raise
5 Sets
10 Reps
@8
Day 5
1
Squat (Barbell)
5 Sets
1 Reps
95%
2
Deadlift (Barbell)
3 Sets
5 Reps
75%
3
Back Extension (Weighted)
3 Sets
10 Reps
@8
4
Leg Press
4 Sets
10 Reps
@8
5
Leg Extension
4 Sets
10 Reps
@8
6
Bench Press (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Push Press (Barbell)
10 Sets
1 Reps
95%
2
Bench Press (Barbell)
5 Sets
15 Reps
65%
3
Shoulder Press (Machine)
3 Sets
10 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8