Stronk part 2

by Cailean D.

Program Description

To be more stronk

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Sep 21, 2025 02:37
Last Edited
Sep 21, 2025 02:50

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.1%

Glutes

12.2%

Hamstrings

10.3%

Chest

9.6%

Upper Back

8.7%

Abs

8.3%

Triceps

8.2%

Front Delts

7.1%

Lats

6.7%

Middle Delts

4%

Lower Back

3.5%

Adductors

3%

Biceps

1.9%

Rear Delts

1.9%

Forearms

0.3%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1A

Squat (Barbell)

5

3 reps

-

1B

Bench Press (Paused)

5

5 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Incline Bench (Paused, Dumbbell)

3

6-8 reps

-

2B

Single Arm Row (Dumbbell)

3

8-10 reps

-

3

Lunge (Dumbbell)

1

-

4

Side Plank

2

-

Day 1

1A

Squat (Barbell)

5

3 reps

-

1B

Bench Press (Paused)

5

5 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Incline Bench (Paused, Dumbbell)

3

6-8 reps

-

2B

Single Arm Row (Dumbbell)

3

8-10 reps

-

3

Lunge (Dumbbell)

1

-

4

Side Plank

2

-

Day 1

1A

Squat (Barbell)

5

3 reps

-

1B

Bench Press (Paused)

5

5 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Incline Bench (Paused, Dumbbell)

3

6-8 reps

-

2B

Single Arm Row (Dumbbell)

3

8-10 reps

-

3

Lunge (Dumbbell)

1

-

4

Side Plank

2

-

Day 1

1A

Squat (Barbell)

5

3 reps

-

1B

Bench Press (Paused)

5

5 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Incline Bench (Paused, Dumbbell)

3

6-8 reps

-

2B

Single Arm Row (Dumbbell)

3

8-10 reps

-

3

Lunge (Dumbbell)

1

-

4

Side Plank

2

-

Day 2

1A

Overhead Press (Barbell)

5

3 reps

-

1B

Deadlift (Barbell)

5

3 reps

-

1C

Chin-Up (Bodyweight)

2

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Plank

1

-

Day 2

1A

Overhead Press (Barbell)

5

3 reps

-

1B

Deadlift (Barbell)

5

3 reps

-

1C

Chin-Up (Bodyweight)

2

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Plank

1

-

Day 2

1A

Overhead Press (Barbell)

5

3 reps

-

1B

Deadlift (Barbell)

5

3 reps

-

1C

Chin-Up (Bodyweight)

2

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Plank

1

-

Day 2

1A

Overhead Press (Barbell)

5

3 reps

-

1B

Deadlift (Barbell)

5

3 reps

-

1C

Chin-Up (Bodyweight)

2

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Plank

1

-

Day 3

1A

Bench Press (Close Grip)

4

5 reps

-

1B

Squat (Paused)

4

3 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Split Squat (Dumbbell)

3

8-10 reps

-

2B

Face Pull

3

15 reps

-

3

Single Arm Floor Press

3

6-8 reps

-

4

Plank

1

-

Day 3

1A

Bench Press (Close Grip)

4

5 reps

-

1B

Squat (Paused)

4

3 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Split Squat (Dumbbell)

3

8-10 reps

-

2B

Face Pull

3

15 reps

-

3

Single Arm Floor Press

3

6-8 reps

-

4

Plank

1

-

Day 3

1A

Bench Press (Close Grip)

4

5 reps

-

1B

Squat (Paused)

4

3 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Split Squat (Dumbbell)

3

8-10 reps

-

2B

Face Pull

3

15 reps

-

3

Single Arm Floor Press

3

6-8 reps

-

4

Plank

1

-

Day 3

1A

Bench Press (Close Grip)

4

5 reps

-

1B

Squat (Paused)

4

3 reps

-

1C

Chin-Up (Bodyweight)

2

-

2A

Split Squat (Dumbbell)

3

8-10 reps

-

2B

Face Pull

3

15 reps

-

3

Single Arm Floor Press

3

6-8 reps

-

4

Plank

1

-

Day 1

1A

Squat (Barbell)

5 Sets

3 Reps

-

1B

Bench Press (Paused)

5 Sets

5 Reps

-

1C

Chin-Up (Bodyweight)

2 Sets

-

2A

Incline Bench (Paused, Dumbbell)

3 Sets

6-8 Reps

-

2B

Single Arm Row (Dumbbell)

3 Sets

8-10 Reps

-

3

Lunge (Dumbbell)

1 Set

-

4

Side Plank

2 Sets

-

Day 2

1A

Overhead Press (Barbell)

5 Sets

3 Reps

-

1B

Deadlift (Barbell)

5 Sets

3 Reps

-

1C

Chin-Up (Bodyweight)

2 Sets

-

2

Romanian Deadlift (Dumbbell)

3 Sets

-

3

Plank

1 Set

-

Day 3

1A

Bench Press (Close Grip)

4 Sets

5 Reps

-

1B

Squat (Paused)

4 Sets

3 Reps

-

1C

Chin-Up (Bodyweight)

2 Sets

-

2A

Split Squat (Dumbbell)

3 Sets

8-10 Reps

-

2B

Face Pull

3 Sets

15 Reps

-

3

Single Arm Floor Press

3 Sets

6-8 Reps

-

4

Plank

1 Set

-