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
- LevelIntermediate, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 16, 2024 07:08
- Last EditedNov 07, 2024 05:58
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Barbell)
4
5 reps
75%
3
Front Squat (Barbell)
3
6 reps
RPE 6
4
Deadlift (Paused)
4
2 reps
65%
5
Stir The Pot
3
10 reps
6
Face Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Barbell)
4
6 reps
75%
3
Front Squat (Barbell)
3
8 reps
RPE 6.5
4
Deadlift (Paused)
3
3 reps
65%
5
Stir The Pot
3
10 reps
6
Face Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Barbell)
5
4 reps
78%
3
Front Squat (Barbell)
4
5 reps
RPE 6
4
Deadlift (Paused)
4
2 reps
65%
5
Stir The Pot
3
10 reps
6
Face Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
2
Squat (Barbell)
4
5 reps
78%
3
Squat (Paused)
3
2 reps
60%
4
Deadlift (Barbell)
3
3 reps
75%
5
Stir The Pot
3
10 reps
6
Face Pull
3
10-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
2
Squat (Barbell)
5
4 reps
78%
3
Squat (Paused)
2
3 reps
60%
4
Deadlift (Barbell)
3
4 reps
75%
5
Stir The Pot
3
10 reps
6
Face Pull
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
2
Squat (Barbell)
4
5 reps
80%
3
Squat (Paused)
2
4 reps
60%
4
Deadlift (Barbell)
4
3 reps
80%
5
Stir The Pot
3
10 reps
6
Face Pull
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
2
Squat (Barbell)
4
4 reps
75%
3
Squat (Paused)
3
2 reps
60%
4
Deadlift (Barbell)
4
2 reps
75%
5
Stir The Pot
3
10 reps
6
Face Pull
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
2
Squat (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
3
5 reps
70%
4
Stir The Pot
3
10 reps
5
Face Pull
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
4
5 reps
78%
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
4
Seated Row (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
4
6 reps
78%
2
Bench Press (Close Grip)
3
8 reps
RPE 6.5
3
Pull-Up (Bodyweight)
4
5-8 reps
RPE 7
4
Seated Row (Cable)
4
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
5
4 reps
80%
2
Bench Press (Close Grip)
4
5 reps
RPE 6
3
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
4
Seated Row (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
78%
2
Bench Press (Close Grip)
3
6 reps
RPE 6.5
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 7
4
Seated Row (Cable)
4
8-10 reps
RPE 7
5
Skull Crusher
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Bench Press (Close Grip)
3
5 reps
65%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
6 reps
65%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Close Grip)
3
5 reps
60%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
3
Skull Crusher
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Paused)
3
3 reps
60%
3
Deadlift (Barbell)
4
3 reps
80%
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 6
5
Stir The Pot
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Paused)
2
4 reps
60%
3
Deadlift (Barbell)
4
4 reps
80%
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 6.5
5
Stir The Pot
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Paused)
3
3 reps
63%
3
Deadlift (Barbell)
4
3 reps
83%
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
5
Stir The Pot
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
2
Squat (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
4
4 reps
83%
4
Block Pull (Barbell)
3
5 reps
80%
5
Stir The Pot
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Barbell)
4
2 reps
85%
3
Deadlift (Barbell)
4
3 reps
85%
4
Block Pull (Barbell)
3
4 reps
85%
5
Plank
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
4
2 reps
90%
4
Block Pull (Barbell)
3
5 reps
80%
5
Plank
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Barbell)
3
2 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
4
Block Pull (Barbell)
3
3 reps
85%
5
Plank
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
2
Squat (Barbell)
3
3 reps
75%
3
Deadlift (Barbell)
3
3 reps
75%
4
Plank
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Skull Crusher
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
3
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
4
Lat Pulldown
4
8 reps
RPE 7.5
5
Skull Crusher
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Skull Crusher
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Skull Crusher
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
75%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bird Dog3 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 Pot3 Sets
10 Reps
6
Face Pull3 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 Dog3 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 Pot3 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 Pulldown3 Sets
8 Reps
@7.5
5
Skull Crusher3 Sets
8-10 Reps
@7