5.0
(1 rating)
Program Description
Build strength and size 1/4
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout70 minutes
- CreatedSep 04, 2024 08:35
- Last EditedSep 08, 2024 06:02
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
10 reps
60%
2
Pull-Up (Weighted)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 10
3
Single Leg Hip Thrust
1
1
1
5 reps
5 reps
5 reps
RPE 7-8
RPE 8-8
RPE 8-9
4
Barbell Row
5
10 reps
60%
5
Ab Wheel
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
10 reps
55%
65%
70%
2
Pull-Up (Weighted)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 10
3
Single Leg Hip Thrust
1
1
1
5 reps
5 reps
5 reps
RPE 7-8
RPE 8-8
RPE 8-9
4
Barbell Row
1
1
3
5 reps
5 reps
10 reps
55%
65%
70%
5
Ab Wheel
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
2
Pull-Up (Weighted)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 10
3
Single Leg Hip Thrust
1
1
1
5 reps
5 reps
5 reps
RPE 7-8
RPE 8-8
RPE 8-9
4
Barbell Row
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
5
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
60%
2
Incline Bench Press (Dumbbell)
5
10 reps
60%
3
Step-Up (Weighted)
4
5 reps
75%
4
Dip (Weighted)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
60%
70%
2
Incline Bench Press (Dumbbell)
1
1
3
5 reps
5 reps
10 reps
55%
60%
70%
3
Step-Up (Weighted)
4
5 reps
75%
4
Dip (Weighted)
1
1
3
5 reps
5 reps
10 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
2
Incline Bench Press (Dumbbell)
1
2
1
8 reps
8 reps
50%
60%
75%
3
Step-Up (Weighted)
4
5 reps
75%
4
Dip (Weighted)
1
1
2
5 reps
5 reps
10 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
60%
2
Military Press (Barbell)
5
10 reps
60%
3
Bulgarian Split Squat (Barbell)
4
10 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
60%
5
Wood Chop
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
60%
70%
2
Military Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
60%
70%
3
Bulgarian Split Squat (Barbell)
1
1
2
5 reps
5 reps
10 reps
50%
60%
70%
4
Romanian Deadlift (Barbell)
1
2
5 reps
10 reps
60%
70%
5
Wood Chop
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
2
Military Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
3
Bulgarian Split Squat (Barbell)
1
1
1
1
5 reps
10 reps
10 reps
10 reps
60%
60%
65%
70%
4
Romanian Deadlift (Barbell)
1
2
5 reps
10 reps
60%
70%
5
Wood Chop
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Trap Bar Deadlift5 Sets
10 Reps
60%
2
Pull-Up (Weighted)1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@7
@8
@10
3
Single Leg Hip Thrust1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7-8
@8-8
@8-9
4
Barbell Row5 Sets
10 Reps
60%
5
Ab Wheel2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)5 Sets
10 Reps
60%
2
Incline Bench Press (Dumbbell)5 Sets
10 Reps
60%
3
Step-Up (Weighted)4 Sets
5 Reps
75%
4
Dip (Weighted)5 Sets
10 Reps
60%
Day 3
1
Bench Press (Barbell)5 Sets
10 Reps
60%
2
Military Press (Barbell)5 Sets
10 Reps
60%
3
Bulgarian Split Squat (Barbell)4 Sets
10 Reps
60%
4
Romanian Deadlift (Barbell)3 Sets
10 Reps
60%
5
Wood Chop2 Sets
10 Reps
@10
Day 4
1
Lat Pulldown3 Sets
10 Reps
@8
2
Chest Fly (Cable)3 Sets
10 Reps
@8
3
Overhead Tricep Extension (Cable)3 Sets
10 Reps
@8
4
Leg Extension3 Sets
10 Reps
@8
5
Hamstring Curl3 Sets
10 Reps
@8