Program Description
Build strength
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout40 minutes
- CreatedJun 08, 2024 12:26
- Last EditedJul 26, 2024 12:00
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
5 reps
5 reps
5 reps
35%
50%
65%
75%
85%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
4
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
3 reps
3 reps
3 reps
35%
50%
70%
80%
90%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
1 reps
1 reps
1 reps
35%
50%
75%
85%
95%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
5 reps
5 reps
5 reps
35%
50%
70%
80%
90%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
3 reps
3 reps
3 reps
35%
50%
75%
85%
95%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
1 reps
1 reps
1 reps
35%
50%
80%
90%
100%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
50 reps
5 reps
5 reps
5 reps
35%
40%
50%
60%
2
Dip (Weighted)
3
10 reps
50%
3
Pullover (EZ Bar)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
5 reps
5 reps
5 reps
35%
50%
65%
75%
85%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
3 reps
3 reps
3 reps
35%
50%
70%
80%
90%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
1 reps
1 reps
1 reps
35%
50%
75%
85%
95%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
5 reps
5 reps
5 reps
35%
50%
70%
80%
90%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
3 reps
3 reps
3 reps
35%
50%
75%
85%
95%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
1 reps
1 reps
1 reps
35%
50%
80%
90%
100%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
20 reps
5 reps
5 reps
5 reps
35%
40%
50%
60%
2
Rack Pull (Barbell)
3
10 reps
50%
3
Hanging Toes To Bar
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
5 reps
5 reps
5 reps
30%
50%
65%
75%
85%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
3 reps
3 reps
3 reps
30%
50%
70%
80%
90%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
1 reps
1 reps
1 reps
30%
50%
75%
85%
95%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
5 reps
5 reps
5 reps
30%
50%
70%
80%
90%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
3 reps
3 reps
3 reps
30%
50%
75%
85%
95%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
1 reps
1 reps
1 reps
30%
50%
80%
90%
100%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
50 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
5 reps
5 reps
5 reps
30%
50%
65%
75%
85%
2
Front Squat (Barbell)
1
4
10 reps
10 reps
10%
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
3 reps
3 reps
3 reps
30%
50%
70%
80%
90%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
1 reps
1 reps
1 reps
30%
50%
75%
85%
95%
2
Windshield Wipers
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
5 reps
5 reps
5 reps
30%
50%
70%
80%
90%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
3 reps
3 reps
5 reps
30%
50%
75%
85%
95%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
1 reps
1 reps
1 reps
30%
50%
80%
90%
100%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
3
5 reps
RPE 6
Week 1
1 / 7 Weeks
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
5 Reps
35%
50%
65%
75%
85%
2
Rack Pull (Barbell)5 Sets
10 Reps
50%
3
Hanging Toes To Bar5 Sets
6 Reps
@8
Day 1
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
5 Reps
35%
50%
65%
75%
85%
2
Dip (Weighted)5 Sets
10 Reps
50%
3
Pullover (EZ Bar)5 Sets
10 Reps
50%
4
Lat Pulldown1 Set
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
65%
75%
85%
2
Skull Crusher (Barbell)5 Sets
10 Reps
50%
3
Seated Row (Cable)5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
65%
75%
85%
2
Front Squat (Barbell)1 Set
4 Sets
10 Reps
10 Reps
10%
50%
3
Windshield Wipers5 Sets
5 Reps
@8