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Push/Pull Strength Recomp
by Rodney D.
6 athletes joined
Program Description
Foundational lifting program for basically anyone wanting to develop strength/muscle/athletic power. 3 days/week - M/W/F or 4 days/weeks - M/T/Th/F. Add 5lbs to each successful completion of set and rep scheme. With the main lifts being 5x5, progress could be difficult for later novice to intermediate lifters. If this is the case, aim to add 5lbs every other workout instead of each workout.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 28, 2024 06:18
Last Edited
Jun 16, 2024 08:17
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Military Press (Barbell)
5 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
5 Reps
5
Walking Lunge
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Military Press (Barbell)
5 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
5 Reps
5
Walking Lunge
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Military Press (Barbell)
5 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
5 Reps
5
Walking Lunge
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Military Press (Barbell)
5 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
5 Reps
5
Walking Lunge
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Military Press (Barbell)
5 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
5 Reps
5
Walking Lunge
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Military Press (Barbell)
5 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
5 Reps
5
Walking Lunge
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Military Press (Barbell)
5 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
5 Reps
5
Walking Lunge
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Military Press (Barbell)
5 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
5 Reps
5
Walking Lunge
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps