Squats & Science 8-Week Intermediate Strength Block

by JC6

8 athletes joined

Program Description

This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations).

Program Overview

Level

Intermediate, Novice

Goal

Powerlifting, Powerbuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

90 minutes

Created

Mar 16, 2024 07:08

Last Edited

Jul 22, 2024 09:37

Day 1

Bird Dog

3 Sets

5 Reps

Squat (Barbell)

4 Sets

5 Reps

75%

Front Squat (Barbell)

3 Sets

6 Reps

Deadlift (Paused)

4 Sets

2 Reps

65%

Stir The Pot

3 Sets

10 Reps

Face Pull

3 Sets

10 Reps

Day 2

Bench Press (Touch & Go)

4 Sets

5 Reps

78%

Bench Press (Close Grip)

3 Sets

6 Reps

Pull-Up (Bodyweight)

3 Sets

5-8 Reps

Seated Row (Cable)

3 Sets

10-15 Reps

Tricep Pushdown (Cable)

3 Sets

10 Reps

Day 3

Bird Dog

3 Sets

5 Reps

Squat (Paused)

3 Sets

3 Reps

60%

Deadlift (Barbell)

4 Sets

3 Reps

80%

Romanian Deadlift (Dumbbell)

3 Sets

6-8 Reps

Stir The Pot

3 Sets

10 Reps

Day 4

Bench Press (Barbell)

5 Sets

3 Reps

80%

Seated Shoulder Press (Dumbbell)

3 Sets

6-8 Reps

Bent Over Row (Barbell)

3 Sets

8 Reps

@7.5

Lat Pulldown

3 Sets

8 Reps

@7.5

Skull Crusher

3 Sets

8-10 Reps