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Stronger by Science - Bench x 2, Squat x 2, DL x 2 - Int.
by Mike F.
Program Description
Increase bench press for intermediate lifters - from Stronger by Science 28 free programs - go to website to see their offer and sign up for their site.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 04, 2024 08:48
Last Edited
Jun 04, 2024 10:32
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Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
@8
@8
2
Tricep Extension (Cable)
4 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Front Squat (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
2
Bicep Curl (Dumbbell)
2 Sets
30 Reps
@7
3
Rolling Tricep Extension (Dumbbell)
2 Sets
30 Reps
@7
4
Pec Fly (Dumbbell)
2 Sets
30 Reps
@7
5
Deadlift (Barbell)
8 Sets
3 Reps
@7.5
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
7
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
@8.5
2
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
3 Reps
@8
@8.5
2
Tricep Extension (Cable)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
3 Sets
10 Reps
@8
5
Front Squat (Barbell)
1 Set
3 Sets
5 Reps
4 Reps
@8
@8
Day 3
1
Bench Press (Close Grip)
1 Set
4 Sets
10 Reps
8 Reps
@8
@8
2
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
3
Rolling Tricep Extension (Dumbbell)
3 Sets
30 Reps
@7
4
Pec Fly (Dumbbell)
3 Sets
30 Reps
@7
5
Deadlift (Barbell)
6 Sets
3 Reps
@8
6
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
7
Bent Over Row (Barbell)
4 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
1 Reps
@9
2
Sumo Deadlift (Barbell)
5 Sets
6 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3 Sets
3 Reps
1 Reps
@8.5
@9
2
Tricep Extension (Cable)
3 Sets
6 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
2 Reps
@8
@8
Day 3
1
Bench Press (Close Grip)
1 Set
5 Sets
8 Reps
6 Reps
@8
@8
2
Bicep Curl (Dumbbell)
4 Sets
30 Reps
@7
3
Rolling Tricep Extension (Dumbbell)
4 Sets
30 Reps
@7
4
Pec Fly (Dumbbell)
4 Sets
30 Reps
@7
5
Deadlift (Barbell)
4 Sets
3 Reps
@8.5
6
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@7
7
Bent Over Row (Barbell)
4 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
1 Reps
@10
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@7
2
Tricep Extension (Cable)
3 Sets
6 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Front Squat (Barbell)
1 Set
1 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@7
3
Rolling Tricep Extension (Dumbbell)
3 Sets
20 Reps
@7
4
Pec Fly (Dumbbell)
3 Sets
20 Reps
@7
5
Deadlift (Barbell)
4 Sets
3 Reps
@6.5
6
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
7
Bent Over Row (Barbell)
2 Sets
8 Reps
@7