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The BodyProject Strength Cycle
by Tim Colledge
12 athletes joined
Program Description
To build strength and monitor progress!
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Apr 23, 2024 04:05
Last Edited
May 09, 2024 03:14
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7.5-8.5
@8-9
@8.5-9.5
@9-10
Day 2
1
Military Press (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@7.5
@8
2
Overhead Press (Barbell)
1 Set
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
2 Reps
5 Reps
@7
@7.5
@7.5
@7.5
@10
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@8
2
Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
Day 3
1
Horizontal Body Row
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@9.5
2
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
3 Reps
5 Reps
@7
@7.5
@8
@8.5
@10
Day 1
1
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@8
@9
@9.5
2
Kettlebell Squat
4 Sets
8-12 Reps
@8
Day 3
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5-8.5
@8.5-9
@9-9.5
@9.5-10
2
Push Up
4 Sets
AMRAP
@8.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5-8.5
@8.5-9
@9-9.5
@9.5-10
2
Step-Up (Weighted)
4 Sets
10 Reps
@8-9
Day 2
1
Push Press (Barbell)
4 Sets
5 Reps
@8-9
2
Bench Press (Dumbbell)
4 Sets
10 Reps
@8-9
Day 3
1
Bent Over Row (Barbell)
4 Sets
10-12 Reps
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7.5-8
@8-8.5
@8.5-9
@9-10