Squats & Science 8-Week Intermediate Strength Block

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).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bird Dog

Squat (Barbell)

Front Squat (Barbell)

Deadlift (Paused)

Stir The Pot

Face Pull

Bench Press (Touch & Go)

Bench Press (Close Grip)

Pull-Up (Bodyweight)

Seated Row (Cable)

Tricep Pushdown (Cable)

Squat (Paused)

Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Bent Over Row (Barbell)

Lat Pulldown

Skull Crusher

Block Pull (Barbell)

Incline Bench Press (Dumbbell)

Plank

Overhead Tricep Extension (Cable)

Chest Supported Row (Machine)

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