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Squat bench trap
by Sam F.
5 athletes joined
Program Description
Pyramid bench, 5x5 squat, trap bar
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 30, 2024 02:05
Last Edited
May 14, 2024 03:10
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Week 1
1 / 6 Weeks
Day 3
1
Trap Bar Deadlift
5 Sets
5 Reps
65%
2
Squat (Barbell)
5 Sets
5 Reps
45%
3
landmine rdl
4 Sets
6 Reps
@8
4
Shrug (Barbell)
3 Sets
20 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
7
Dumbbell Row
2 Sets
1 Set
10+ Reps
30+ Reps
@8
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
65%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Goblet Squat
3 Sets
20 Reps
@8
4
Walking Lunge
3 Sets
20 Reps
@8
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Jump Rope
3 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
5+ Reps
3+ Reps
8+ Reps
50%
60%
70%
75%
80%
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
AMRAP
@10
7
Concentration Curl
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Goblet Squat
3 Sets
20 Reps
@8
4
Walking Lunge
3 Sets
20 Reps
@8
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Jump Rope
3 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
8+ Reps
3+ Reps
3+ Reps
8+ Reps
50%
70%
75%
85%
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
AMRAP
@10
7
Concentration Curl
3 Sets
10 Reps
@8
Day 3
1
Trap Bar Deadlift
5 Sets
5 Reps
65%
2
Squat (Barbell)
5 Sets
5 Reps
50%
3
landmine rdl
4 Sets
6 Reps
@8
4
Shrug (Barbell)
3 Sets
20 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
7
Dumbbell Row
2 Sets
1 Set
10+ Reps
30+ Reps
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
5+ Reps
3+ Reps
6+ Reps
50%
65%
75%
80%
85%
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
AMRAP
@10
7
Concentration Curl
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Goblet Squat
3 Sets
20 Reps
@8
4
Walking Lunge
3 Sets
20 Reps
@8
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Jump Rope
3 Sets
1 mins
@8
Day 3
1
Trap Bar Deadlift
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
55%
3
landmine rdl
4 Sets
6 Reps
@8
4
Shrug (Barbell)
3 Sets
20 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
7
Dumbbell Row
2 Sets
1 Set
10+ Reps
30+ Reps
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8+ Reps
3+ Reps
3+ Reps
3+ Reps
4+ Reps
50%
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
AMRAP
@10
7
Concentration Curl
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Goblet Squat
3 Sets
20 Reps
@8
4
Walking Lunge
3 Sets
20 Reps
@8
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Jump Rope
3 Sets
1 mins
@8
Day 3
1
Trap Bar Deadlift
5 Sets
5 Reps
70%
2
Squat (Barbell)
5 Sets
5 Reps
50%
3
landmine rdl
4 Sets
6 Reps
@8
4
Shrug (Barbell)
3 Sets
20 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
7
Dumbbell Row
2 Sets
1 Set
10+ Reps
30+ Reps
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
3+ Reps
3+ Reps
3+ Reps
2+ Reps
50%
70%
80%
85%
95%
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
AMRAP
@10
7
Concentration Curl
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Goblet Squat
3 Sets
20 Reps
@8
4
Walking Lunge
3 Sets
20 Reps
@8
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Jump Rope
3 Sets
1 mins
@8
Day 3
1
Trap Bar Deadlift
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
55%
3
landmine rdl
4 Sets
6 Reps
@8
4
Shrug (Barbell)
3 Sets
20 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
7
Dumbbell Row
2 Sets
1 Set
10+ Reps
30+ Reps
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8+ Reps
5+ Reps
4+ Reps
3+ Reps
2+ Reps
1+ Reps
20+ Reps
50%
60%
70%
80%
90%
100%
50%
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
AMRAP
@10
7
Concentration Curl
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Goblet Squat
3 Sets
20 Reps
@8
4
Walking Lunge
3 Sets
20 Reps
@8
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Jump Rope
3 Sets
1 mins
@8
Day 3
1
Trap Bar Deadlift
5 Sets
5 Reps
80%
2
Squat (Barbell)
5 Sets
5 Reps
60%
3
landmine rdl
4 Sets
6 Reps
@8
4
Shrug (Barbell)
3 Sets
20 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
7
Dumbbell Row
2 Sets
1 Set
10+ Reps
30+ Reps
@8
@8