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Snarling Dawg
by Brady V.
Program Description
This is designed for the first 3 weeks to be a linear progression on the first 3 days. The 4th week is designed to incorporate plus sets and teach beginners a way to utilize auto regulation,it will apply to all days but day 4. The main target would be people who are relatively new to overloading the compounds and especially those who grapple,run,or anything else heavily and want to get stronger,I like more accessories but this is supposed to be for newer lifters,it can be run indefinitely I also accept donations @bjjhulk77 on Venmo
Program Overview
Level
Novice
Goal
Powerlifting, Bodyweight Fitness
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Nov 16, 2023 07:46
Last Edited
May 07, 2024 10:17
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Week 1
1 / 5 Weeks
Day 3
1
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8-9
3
Bench Press (Barbell)
3 Sets
8 Reps
@8-9
4
Deadlift (Barbell)
3 Sets
8 Reps
@8-9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8-9
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Bench Press (Barbell)
3 Sets
5 Reps
@8
4
Deadlift (Barbell)
3 Sets
5 Reps
@8
5
Overhead Press (Barbell)
3 Sets
5 Reps
@8
Day 2
1
Dumbbell Row
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
4
Goblet Squat
3 Sets
8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
Day 4
2A
Pull-Up (Bodyweight)
3 Sets
2 mins
@9-10
2B
Push Up
3 Sets
2 mins
@9-10
3A
Hanging Leg Raise
3 Sets
2 mins
@9-10
3B
Sit Up
3 Sets
2 mins
@9-10
4A
Squat (Bodyweight)
3 Sets
2 mins
4B
Glute-Ham Raise
3 Sets
2 mins
@9-10
Day 3
1
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8-9
3
Bench Press (Barbell)
3 Sets
8 Reps
@8-9
4
Deadlift (Barbell)
3 Sets
8 Reps
@8-9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8-9
Day 4
2A
Pull-Up (Bodyweight)
3 Sets
2 mins
@9-10
2B
Push Up
3 Sets
2 mins
@9-10
3A
Hanging Leg Raise
3 Sets
2 mins
@9-10
3B
Sit Up
3 Sets
2 mins
@9-10
4A
Squat (Bodyweight)
3 Sets
2 mins
4B
Glute-Ham Raise
3 Sets
2 mins
@9-10
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Bench Press (Barbell)
3 Sets
5 Reps
@8
4
Deadlift (Barbell)
3 Sets
5 Reps
@8
5
Overhead Press (Barbell)
3 Sets
5 Reps
@8
Day 2
1
Dumbbell Row
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
4
Goblet Squat
3 Sets
8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Bench Press (Barbell)
3 Sets
5 Reps
@8
4
Deadlift (Barbell)
3 Sets
5 Reps
@8
5
Overhead Press (Barbell)
3 Sets
5 Reps
@8
Day 2
1
Dumbbell Row
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
4
Goblet Squat
3 Sets
8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
Day 4
2A
Pull-Up (Bodyweight)
3 Sets
2 mins
@9-10
2B
Push Up
3 Sets
2 mins
@9-10
3A
Hanging Leg Raise
3 Sets
2 mins
@9-10
3B
Sit Up
3 Sets
2 mins
@9-10
4A
Squat (Bodyweight)
3 Sets
2 mins
4B
Glute-Ham Raise
3 Sets
2 mins
@9-10
Day 3
1
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8-9
3
Bench Press (Barbell)
3 Sets
8 Reps
@8-9
4
Deadlift (Barbell)
3 Sets
8 Reps
@8-9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8-9
Day 1
1
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
2
Squat (Barbell)
1 Set
AMRAP
@10
3
Bench Press (Barbell)
1 Set
AMRAP
@10
4
Deadlift (Barbell)
1 Set
AMRAP
@10
5
Overhead Press (Barbell)
1 Set
AMRAP
@10
Day 2
1
Dumbbell Row
1 Set
AMRAP
@10
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
4
Goblet Squat
1 Set
AMRAP
@10
5
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
Day 3
1
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
2
Squat (Barbell)
1 Set
AMRAP
@10
3
Bench Press (Barbell)
1 Set
AMRAP
@10
4
Deadlift (Barbell)
1 Set
AMRAP
@10
5
Overhead Press (Barbell)
1 Set
AMRAP
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
2
Push Up
1 Set
AMRAP
@10
3
Squat (Bodyweight)
1 Set
AMRAP
@10
4
Sit Up
1 Set
AMRAP
@10
Day 1
1
Chin-Up (Bodyweight)
1 Set
AMRAP
@8.5
2
Squat (Barbell)
1 Set
5 Reps
80%
3
Bench Press (Barbell)
1 Set
5 Reps
80%
4
Deadlift (Barbell)
1 Set
5 Reps
80%
5
Overhead Press (Barbell)
1 Set
5 Reps
80%
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 mins
@9
2
Push Up
1 Set
2 mins
@9
3
Squat (Bodyweight)
1 Set
3 mins
@9
4
Plank
1 Set
2 mins
@10
Day 3
1
Squat (Barbell)
1 Set
8 Reps
70%
2
Bench Press (Barbell)
1 Set
8 Reps
70%
3
Deadlift (Barbell)
1 Set
8 Reps
70%
4
Overhead Press (Barbell)
1 Set
8 Reps
70%