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Strength and power
by Javon A.
Program Description
Strength and athleticism
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting, Athletics, Olympic Weightlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 26, 2024 03:03
Last Edited
Jun 10, 2024 11:55
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Week 1
1 / 6 Weeks
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Tempo Press
2 Sets
4 Reps
@7
3
JM Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Bench Press (Close Grip)
2 Sets
5 Reps
@7
6
Dip (Assisted)
2 Sets
4 Reps
@7
Day 2
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
4 Reps
@7
3
Box Squat (Barbell)
2 Sets
5 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
5
Jump Squat
1 Set
1 Reps
@1
Day 1
1
Push Press (Barbell)
5 Sets
5 Reps
@7
2
Tempo Strict Press
2 Sets
4 Reps
@7
3
Floor Press (Barbell)
2 Sets
4 Reps
@7
4
Skull Crusher
2 Sets
5 Reps
@7
5
Front Raise
2 Sets
12-15 Reps
@7
6
French Press
2 Sets
12-15 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Deficit Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Hip Thrust (Barbell)
2 Sets
12 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
5 Reps
@7
5
Kroc Row
2 Sets
4 Reps
@7
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
@7
7
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@7
Day 1
1
Push Press (Barbell)
5 Sets
5 Reps
@7
2
Floor Press (Barbell)
2 Sets
4 Reps
@7
3
Push Up
2 Sets
AMRAP
@7
4
Front Raise
2 Sets
12-15 Reps
@7
5
Skull Crusher
3 Sets
5 Reps
@7
6
French Press
2 Sets
12-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5 Reps
@7
4
Zercher Squat (Barbell)
3 Sets
4 Reps
@7
5
Box Squat (Barbell)
2 Sets
5 Reps
@6
6
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Tempo Press
2 Sets
4 Reps
@7
3
JM Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Bench Press (Close Grip)
2 Sets
5 Reps
@7
6
Dip (Assisted)
2 Sets
4 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Deficit Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Hip Thrust (Barbell)
2 Sets
12-15 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
5 Reps
@7
5
Kroc Row
2 Sets
4 Reps
@7
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
@7
7
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@7
Day 1
1
Push Press (Barbell)
5 Sets
5 Reps
@7
2
Floor Press (Barbell)
2 Sets
4 Reps
@7
3
Push Up
2 Sets
AMRAP
@7
4
Front Raise
2 Sets
12-15 Reps
@7
5
Skull Crusher
3 Sets
5 Reps
@7
6
French Press
2 Sets
12-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5 Reps
@7
4
Zercher Squat (Barbell)
3 Sets
4 Reps
@7
5
Box Squat (Barbell)
2 Sets
5 Reps
@6
6
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Tempo Press
2 Sets
4 Reps
@7
3
JM Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Bench Press (Close Grip)
2 Sets
5 Reps
@7
6
Dip (Assisted)
2 Sets
4 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Deficit Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Hip Thrust (Barbell)
2 Sets
12-15 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
5 Reps
@7
5
Kroc Row
2 Sets
4 Reps
@7
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
@7
7
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@7
Day 1
1
Push Press (Barbell)
5 Sets
5 Reps
@7
2
Floor Press (Barbell)
2 Sets
4 Reps
@7
3
Push Up
2 Sets
AMRAP
@7
4
Front Raise
2 Sets
12-15 Reps
@7
5
Skull Crusher
3 Sets
5 Reps
@7
6
French Press
2 Sets
12-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5 Reps
@7
4
Zercher Squat (Barbell)
3 Sets
4 Reps
@7
5
Box Squat (Barbell)
2 Sets
5 Reps
@6
6
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Tempo Press
2 Sets
4 Reps
@7
3
JM Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Bench Press (Close Grip)
2 Sets
5 Reps
@7
6
Dip (Assisted)
2 Sets
4 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Deficit Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Hip Thrust (Barbell)
2 Sets
12-15 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
5 Reps
@7
5
Kroc Row
2 Sets
4 Reps
@7
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
@7
7
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@7
Day 1
1
Push Press (Barbell)
5 Sets
5 Reps
@7
2
Floor Press (Barbell)
2 Sets
4 Reps
@7
3
Push Up
2 Sets
AMRAP
@7
4
Front Raise
2 Sets
12-15 Reps
@7
5
Skull Crusher
3 Sets
5 Reps
@7
6
French Press
2 Sets
12-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5 Reps
@7
4
Zercher Squat (Barbell)
3 Sets
4 Reps
@7
5
Box Squat (Barbell)
2 Sets
5 Reps
@6
6
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Tempo Press
2 Sets
4 Reps
@7
3
JM Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Bench Press (Close Grip)
2 Sets
5 Reps
@7
6
Dip (Assisted)
2 Sets
4 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Deficit Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Hip Thrust (Barbell)
2 Sets
12-15 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
5 Reps
@7
5
Kroc Row
2 Sets
4 Reps
@7
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
@7
7
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@7
Day 1
1
Push Press (Barbell)
5 Sets
5 Reps
@7
2
Floor Press (Barbell)
2 Sets
4 Reps
@7
3
Push Up
2 Sets
AMRAP
@7
4
Front Raise
2 Sets
12-15 Reps
@7
5
Skull Crusher
3 Sets
5 Reps
@7
6
French Press
2 Sets
12-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5 Reps
@7
4
Zercher Squat (Barbell)
3 Sets
4 Reps
@7
5
Box Squat (Barbell)
2 Sets
5 Reps
@6
6
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Tempo Press
2 Sets
4 Reps
@7
3
JM Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Bench Press (Close Grip)
2 Sets
5 Reps
@7
6
Dip (Assisted)
2 Sets
4 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Deficit Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Hip Thrust (Barbell)
2 Sets
12-15 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
5 Reps
@7
5
Kroc Row
2 Sets
4 Reps
@7
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
@7
7
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@7