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Squat + Bench 5 Week Strengh Program
by Masny B.
Program Description
Program to Progress your squat and bench while maintainig all round functionality. Suggested split: 1 day - monday 2 day - wednesday 3 day - friday
Program Overview
Level
Intermediate, Novice
Goal
Powerlifting, Powerbuilding, Olympic Weightlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
80 minutes
Created
May 20, 2024 08:46
Last Edited
May 22, 2024 02:29
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Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
9 Reps
7 Reps
5 Reps
@7
@7
@7
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
@7
@7
@7
3
Leg Press
1 Set
1 Set
15 Reps
13 Reps
@8
@8
4
Leg Extension
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Wide Grip)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@7
@7
@7
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
6B
JM Press
3 Sets
12 Reps
@7
Day 3
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
@6
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
9 Reps
7 Reps
5 Reps
@7
@7
@7
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
@7
@7
@7
3
Leg Press
1 Set
1 Set
15 Reps
13 Reps
@8
@8
4
Leg Extension
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Wide Grip)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@7
@7
@7
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
6B
JM Press
3 Sets
12 Reps
@7
Day 3
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
@6
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 1
1
High Bar Squat (Barbell)
4 Sets
5 Reps
@8
2
Front Squat (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@7
@7
3
Leg Press
1 Set
1 Set
15 Reps
13 Reps
@8
@8
4
Leg Extension
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Wide Grip)
4 Sets
5 Reps
@8
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
6B
JM Press
3 Sets
12 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 1
1
High Bar Squat (Barbell)
4 Sets
3 Reps
@8
2
Front Squat (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@7
@7
3
Leg Press
1 Set
1 Set
15 Reps
13 Reps
@8
@8
4
Leg Extension
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Wide Grip)
4 Sets
3 Reps
@8
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
6B
JM Press
3 Sets
12 Reps
@9
Day 3
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
@8
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@9
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
15 Reps
13 Reps
@9
@9
4
Leg Extension
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Wide Grip)
1 Set
3 Sets
1 Reps
5 Reps
@9
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
6B
JM Press
3 Sets
12 Reps
@9
Day 3
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
@5
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@5
@5
@5
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7