5.0
(1 rating)
Program Description
Squat and BP focus.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length7 weeks
- Time Per Workout80 minutes
- CreatedMay 11, 2024 05:16
- Last EditedMay 14, 2024 06:27
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
72%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
5
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
74%
2
Back Extension (Weighted)
3
7 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 9
5
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
76%
2
Back Extension (Weighted)
3
7 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 9
5
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Back Extension (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
6-12 reps
RPE 9
5
Chest Supported Barbell Row
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
5
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
83%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
5
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
84%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
5
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
72%
2
Incline Fly Press (Dumbbell)
4
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
74%
2
Incline Fly Press (Dumbbell)
4
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
76%
2
Incline Fly Press (Dumbbell)
4
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
72%
2
Incline Fly Press (Dumbbell)
4
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8 reps
5 reps
82%
82%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
French Press
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
83%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
French Press
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
84%
2
Incline Fly Press (Dumbbell)
5
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
77%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
79%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
81%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
69%
2
Back Extension (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Dumbbell Row
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9
6
Chest Supported Barbell Row
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
6
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
88%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
89%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
77%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
79%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
81%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
69%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
4
French Press
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
French Press
2
1
8-12 reps
8-120 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
88%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
89%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
82%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
84%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72%
2
Back Extension (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Dumbbell Row
2
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
90%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
91%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
92%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
82%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
4 reps
84%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
72%
2
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
French Press
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
French Press
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
91%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
92%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Week 1
1 / 7 Weeks
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
72%
2
Incline Fly Press (Dumbbell)4 Sets
6-8 Reps
@9
3
Seated Shoulder Press (Dumbbell)3 Sets
6-8 Reps
@9
4
French Press3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)3 Sets
8-10 Reps
@9
Day 3
1
Squat (Barbell)5 Sets
6 Reps
77%
2
Back Extension (Weighted)3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8
4
Dumbbell Row3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)3 Sets
8-10 Reps
@9
6
Chest Supported Barbell Row3 Sets
12 Reps
@9
Day 4
1
Bench Press (Barbell)5 Sets
6 Reps
77%
2
Incline Fly Press (Dumbbell)4 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)3 Sets
6-8 Reps
@9
4
French Press3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)3 Sets
8-10 Reps
@9
Day 5
1
Squat (Barbell)6 Sets
4 Reps
80%
2
Back Extension (Weighted)3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8
4
Dumbbell Row3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)3 Sets
8-10 Reps
@9
Day 6
1
Bench Press (Barbell)5 Sets
4 Reps
80%
2
Incline Fly Press (Dumbbell)4 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)3 Sets
6-8 Reps
@9
4
French Press3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)3 Sets
8-10 Reps
@9
Day 1
1
Squat (Barbell)4 Sets
8 Reps
72%
2
Back Extension (Weighted)3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)3 Sets
8-12 Reps
@9
5
Chest Supported Barbell Row3 Sets
AMRAP
@9