logo
Squats & Science 8-Week Intermediate Strength Block
by JC6
6 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
Jun 11, 2024 01:38
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bird Dog
3 Sets
5 Reps
2
Squat (Barbell)
4 Sets
5 Reps
75%
3
Front Squat (Barbell)
3 Sets
6 Reps
@6
4
Deadlift (Paused)
4 Sets
2 Reps
65%
5
Stir The Pot
3 Sets
10 Reps
6
Face Pull
3 Sets
10 Reps
@6
Day 2
1
Bench Press (Touch & Go)
4 Sets
5 Reps
78%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@6
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@7
4
Seated Row (Cable)
3 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 3
1
Bird Dog
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
3 Reps
60%
3
Deadlift (Barbell)
4 Sets
3 Reps
80%
4
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@6
5
Stir The Pot
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
8 Reps
@7.5
5
Skull Crusher
3 Sets
8-10 Reps
@7
Day 1
1
Bird Dog
3 Sets
5 Reps
2
Squat (Barbell)
4 Sets
6 Reps
75%
3
Front Squat (Barbell)
3 Sets
8 Reps
@6.5
4
Deadlift (Paused)
3 Sets
3 Reps
65%
5
Stir The Pot
3 Sets
10 Reps
6
Face Pull
3 Sets
10 Reps
@6
Day 2
1
Bench Press (Touch & Go)
4 Sets
6 Reps
78%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@6.5
3
Pull-Up (Bodyweight)
4 Sets
5-8 Reps
@7
4
Seated Row (Cable)
4 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
Day 3
1
Bird Dog
3 Sets
5 Reps
2
Squat (Paused)
2 Sets
4 Reps
60%
3
Deadlift (Barbell)
4 Sets
4 Reps
80%
4
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Stir The Pot
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
4
Lat Pulldown
4 Sets
8 Reps
@7.5
5
Skull Crusher
4 Sets
8-10 Reps
@7
Day 1
1
Bird Dog
3 Sets
5 Reps
2
Squat (Barbell)
5 Sets
4 Reps
78%
3
Front Squat (Barbell)
4 Sets
5 Reps
@6
4
Deadlift (Paused)
4 Sets
2 Reps
65%
5
Stir The Pot
3 Sets
10 Reps
6
Face Pull
3 Sets
10 Reps
@6
Day 2
1
Bench Press (Touch & Go)
5 Sets
4 Reps
80%
2
Bench Press (Close Grip)
4 Sets
5 Reps
@6
3
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@7
4
Seated Row (Cable)
3 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 3
1
Bird Dog
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
3 Reps
63%
3
Deadlift (Barbell)
4 Sets
3 Reps
83%
4
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@7
5
Stir The Pot
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
6 Sets
2 Reps
85%
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Skull Crusher
3 Sets
8-10 Reps
@8
Day 1
1
Bird Dog
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
5 Reps
78%
3
Squat (Paused)
3 Sets
2 Reps
60%
4
Deadlift (Barbell)
3 Sets
3 Reps
75%
5
Stir The Pot
3 Sets
10 Reps
6
Face Pull
3 Sets
10-15 Reps
@6.5
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
78%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@6.5
3
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@7
4
Seated Row (Cable)
4 Sets
8-10 Reps
@7
5
Skull Crusher
4 Sets
8-12 Reps
@7
Day 3
1
Bird Dog
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
3 Reps
80%
3
Deadlift (Barbell)
4 Sets
4 Reps
83%
4
Block Pull (Barbell)
3 Sets
5 Reps
80%
5
Stir The Pot
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
4
Lat Pulldown
4 Sets
8-10 Reps
@8
5
Skull Crusher
4 Sets
8-10 Reps
@8
Day 1
1
Bird Dog
3 Sets
6 Reps
2
Squat (Barbell)
5 Sets
4 Reps
78%
3
Squat (Paused)
2 Sets
3 Reps
60%
4
Deadlift (Barbell)
3 Sets
4 Reps
75%
5
Stir The Pot
3 Sets
10 Reps
6
Face Pull
3 Sets
10 Reps
@7.5
Day 3
1
Bird Dog
3 Sets
5 Reps
2
Squat (Barbell)
4 Sets
2 Reps
85%
3
Deadlift (Barbell)
4 Sets
3 Reps
85%
4
Block Pull (Barbell)
3 Sets
4 Reps
85%
5
Plank
3 Sets
AMRAP
@7.5
Day 4
1
Bench Press (Barbell)
6 Sets
2 Reps
90%
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
2
Bench Press (Close Grip)
3 Sets
5 Reps
65%
3
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
5
Skull Crusher
3 Sets
10 Reps
@7.5
Day 1
1
Bird Dog
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
5 Reps
80%
3
Squat (Paused)
2 Sets
4 Reps
60%
4
Deadlift (Barbell)
4 Sets
3 Reps
80%
5
Stir The Pot
3 Sets
10 Reps
6
Face Pull
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2
Bench Press (Close Grip)
3 Sets
6 Reps
65%
3
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
5
Skull Crusher
3 Sets
10 Reps
@7.5
Day 3
1
Bird Dog
3 Sets
5 Reps
2
Squat (Barbell)
4 Sets
3 Reps
80%
3
Deadlift (Barbell)
4 Sets
2 Reps
90%
4
Block Pull (Barbell)
3 Sets
5 Reps
80%
5
Plank
3 Sets
AMRAP
@7.5
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Bird Dog
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
4 Reps
75%
3
Squat (Paused)
3 Sets
2 Reps
60%
4
Deadlift (Barbell)
4 Sets
2 Reps
75%
5
Stir The Pot
3 Sets
10 Reps
6
Face Pull
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
75%
2
Bench Press (Close Grip)
3 Sets
5 Reps
60%
3
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
5
Skull Crusher
3 Sets
10 Reps
@7.5
Day 3
1
Bird Dog
3 Sets
5 Reps
2
Squat (Barbell)
3 Sets
2 Reps
90%
3
Deadlift (Barbell)
3 Sets
3 Reps
90%
4
Block Pull (Barbell)
3 Sets
3 Reps
85%
5
Plank
3 Sets
AMRAP
@7.5
Day 4
1
Bench Press (Barbell)
4 Sets
2 Reps
90%
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Bird Dog
3 Sets
6 Reps
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Deadlift (Barbell)
3 Sets
5 Reps
70%
4
Stir The Pot
3 Sets
10 Reps
5
Face Pull
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@7.5
3
Skull Crusher
3 Sets
10 Reps
@7.5
Day 3
1
Bird Dog
3 Sets
5 Reps
2
Squat (Barbell)
3 Sets
3 Reps
75%
3
Deadlift (Barbell)
3 Sets
3 Reps
75%
4
Plank
3 Sets
AMRAP
@7.5
Day 4
1
Bench Press (Barbell)
4 Sets
3 Reps
75%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8