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Sweet tee’s 531
by Teddy E.
18 athletes joined
Program Description
This is the program I’ve been using to get stronger. It’s main purpose is to increase deadlift and bench. It is made to be ran back to back, for your main lift of the day just look back at your previous cycle and add at least five pounds to what you did then. I would not recommend maxing deadlifts at the end of each cycle as I’ve found it to hurt my recovery to much, on bench and squat it should be fine though
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Dec 29, 2023 04:50
Last Edited
May 07, 2024 10:11
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Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
7 Reps
@9.5
@8
2
Front Squat (Paused)
3 Sets
5-7 Reps
@8
3
Pendlay Row
2 Sets
5-7 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
AMRAP
@10
6
Ab Wheel
2 Sets
5 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
7 Reps
@9.5
@8
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-6 Reps
@8.5
3
Dip (Weighted)
2 Sets
10-15 Reps
@8.5
4A
Pullover (EZ Bar)
2 Sets
5-7 Reps
@8.5
4B
Skull Crusher
2 Sets
5-7 Reps
@8.5
5A
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
5B
Face Pull
2 Sets
AMRAP
@10
Day 3
1
Front Squat (Barbell)
1 Set
2 Sets
5 Reps
7 Reps
@9.5
@8
2
Stiff Leg Deadlift
3 Sets
5-7 Reps
@8.5
3
Kroc Row
2 Sets
15-20 Reps
@8.5
4
Lunge (Barbell)
2 Sets
10-12 Reps
@8.5
5
Back Extension (Weighted)
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5-7 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
AMRAP
@8.5
5A
Upright Row (Barbell)
2 Sets
10-12 Reps
@8.5
5B
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@8.5
6
Hammer Curl
3 Sets
10-12 Reps
@9.5
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@9.5
@8
2
Front Squat (Paused)
3 Sets
5-7 Reps
@8
3
Pendlay Row
2 Sets
5-7 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
AMRAP
@10
6
Ab Wheel
2 Sets
5 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@9.5
@8
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-6 Reps
@8.5
3
Dip (Weighted)
2 Sets
10-15 Reps
@8.5
4A
Pullover (EZ Bar)
2 Sets
5-7 Reps
@8.5
4B
Skull Crusher
2 Sets
5-7 Reps
@8.5
5A
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
5B
Face Pull
2 Sets
AMRAP
@10
Day 3
1
Front Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@9.5
@8
2
Stiff Leg Deadlift
3 Sets
5-7 Reps
@8.5
3
Kroc Row
2 Sets
15-20 Reps
@8.5
4
Lunge (Barbell)
2 Sets
10-12 Reps
@8.5
5
Back Extension (Weighted)
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
3 Sets
5-7 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
AMRAP
@8.5
5A
Upright Row (Barbell)
2 Sets
10-12 Reps
@8.5
5B
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@8.5
6
Hammer Curl
3 Sets
10-12 Reps
@9.5
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9.5
@8
2
Front Squat (Paused)
3 Sets
5-7 Reps
@8
3
Pendlay Row
2 Sets
5-7 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
AMRAP
@10
6
Ab Wheel
2 Sets
5 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Close Grip)
3 Sets
5-7 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
AMRAP
@8.5
5A
Upright Row (Barbell)
2 Sets
10-12 Reps
@8.5
5B
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@8.5
6
Hammer Curl
3 Sets
10-12 Reps
@9.5
Day 3
1
Front Squat (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@10
@8
2
Stiff Leg Deadlift
3 Sets
5-7 Reps
@8.5
3
Kroc Row
2 Sets
15-20 Reps
@8.5
4
Lunge (Barbell)
2 Sets
10-12 Reps
@8.5
5
Back Extension (Weighted)
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@10
@8
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-6 Reps
@8.5
3
Dip (Weighted)
2 Sets
10-15 Reps
@8.5
4A
Pullover (EZ Bar)
2 Sets
5-7 Reps
@8.5
4B
Skull Crusher
2 Sets
5-7 Reps
@8.5
5A
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
5B
Face Pull
2 Sets
AMRAP
@10