Max vol/Freq S/B/D

by wiktor S.

Program Description

Don't run this, it's a personal experiment for someone with a very high workcapacity

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jun 19, 2024 01:09
Last Edited
Jul 17, 2024 09:50

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

3

6 reps

70%

2

Squat (Barbell)

1

3

1 reps

3 reps

RPE 9-10

RPE 8-9

3

Tricep Pushdown (Cable)

2

7 reps

RPE 8

4

Bent Over Row (Barbell)

3

7 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3

6 reps

70%

2

Squat (Barbell)

1

3

1 reps

3 reps

RPE 9-10

RPE 8-9

3

Tricep Pushdown (Cable)

2

7 reps

RPE 8

4

Bent Over Row (Barbell)

3

7 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3

6 reps

70%

2

Squat (Barbell)

1

3

1 reps

3 reps

RPE 9-10

RPE 8-9

3

Tricep Pushdown (Cable)

2

7 reps

RPE 8

4

Bent Over Row (Barbell)

3

7 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3

6 reps

70%

2

Squat (Barbell)

1

3

1 reps

3 reps

RPE 9-10

RPE 8-9

3

Tricep Pushdown (Cable)

2

7 reps

RPE 8

4

Bent Over Row (Barbell)

3

7 reps

RPE 8

Day 2

1

Deadlift (Barbell)

3

3-5 reps

RPE 9

2

Seated Hamstring Curl

2

7 reps

RPE 8

3

Bench Press (Paused)

3

6 reps

RPE 9

4

Tricep Pushdown (Cable)

2

7 reps

RPE 8

Day 2

1

Deadlift (Barbell)

3

3-5 reps

RPE 9

2

Seated Hamstring Curl

2

7 reps

RPE 8

3

Bench Press (Paused)

3

6 reps

RPE 9

4

Tricep Pushdown (Cable)

2

7 reps

RPE 8

Day 2

1

Deadlift (Barbell)

3

3-5 reps

RPE 9

2

Seated Hamstring Curl

2

7 reps

RPE 8

3

Bench Press (Paused)

3

6 reps

RPE 9

4

Tricep Pushdown (Cable)

2

7 reps

RPE 8

Day 2

1

Deadlift (Barbell)

3

3-5 reps

RPE 9

2

Seated Hamstring Curl

2

7 reps

RPE 8

3

Bench Press (Paused)

3

6 reps

RPE 9

4

Tricep Pushdown (Cable)

2

7 reps

RPE 8

Day 3

1

Bench Press (Barbell)

3

3 reps

85%

2

Squat (Paused)

5

3 reps

RPE 8

3

Lat Pulldown

3

7 reps

RPE 8

Day 3

1

Bench Press (Barbell)

3

3 reps

85%

2

Squat (Paused)

5

3 reps

RPE 8

3

Lat Pulldown

3

7 reps

RPE 8

Day 3

1

Bench Press (Barbell)

3

3 reps

85%

2

Squat (Paused)

5

3 reps

RPE 8

3

Lat Pulldown

3

7 reps

RPE 8

Day 3

1

Bench Press (Barbell)

3

3 reps

85%

2

Squat (Paused)

5

3 reps

RPE 8

3

Lat Pulldown

3

7 reps

RPE 8

Day 4

1

Deadlift (Barbell)

3

3 reps

RPE 6

2

Hyperextension

3

7 reps

RPE 8

3

Snatch Deadlift

3

3-5 reps

RPE 9

Day 4

1

Deadlift (Barbell)

3

3 reps

RPE 6

2

Deadlift (Paused)

4

3 reps

RPE 8

3

Hyperextension

3

7 reps

RPE 8

Day 4

1

Deadlift (Barbell)

3

3 reps

RPE 6

2

Hyperextension

3

7 reps

RPE 8

3

Snatch Deadlift

3

3-5 reps

RPE 9

Day 4

1

Deadlift (Barbell)

3

3 reps

RPE 6

2

Hyperextension

3

7 reps

RPE 8

3

Snatch Deadlift

3

3-5 reps

RPE 9

Day 5

1

Front Squat (Paused)

3

5 reps

RPE 8

2

Bench Press (Paused)

6

3 reps

RPE 9

3

Lat Pulldown

3

7 reps

RPE 8

4

Romanian Deadlift (Barbell)

3

6 reps

RPE 8

Day 5

1

Front Squat (Paused)

3

5 reps

RPE 8

2

Bench Press (Paused)

6

3 reps

RPE 9

3

Lat Pulldown

3

7 reps

RPE 8

4

Romanian Deadlift (Barbell)

3

6 reps

RPE 8

Day 5

1

Front Squat (Paused)

3

5 reps

RPE 8

2

Bench Press (Paused)

6

3 reps

RPE 9

3

Lat Pulldown

3

7 reps

RPE 8

4

Romanian Deadlift (Barbell)

3

6 reps

RPE 8

Day 5

1

Front Squat (Paused)

3

5 reps

RPE 8

2

Bench Press (Paused)

6

3 reps

RPE 9

3

Lat Pulldown

3

7 reps

RPE 8

4

Romanian Deadlift (Barbell)

3

6 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3 Sets

6 Reps

70%

2

Squat (Barbell)

1 Set

3 Sets

1 Reps

3 Reps

@9-10

@8-9

3

Tricep Pushdown (Cable)

2 Sets

7 Reps

@8

4

Bent Over Row (Barbell)

3 Sets

7 Reps

@8

Day 2

1

Deadlift (Barbell)

3 Sets

3-5 Reps

@9

2

Seated Hamstring Curl

2 Sets

7 Reps

@8

3

Bench Press (Paused)

3 Sets

6 Reps

@9

4

Tricep Pushdown (Cable)

2 Sets

7 Reps

@8

Day 5

1

Front Squat (Paused)

3 Sets

5 Reps

@8

2

Bench Press (Paused)

6 Sets

3 Reps

@9

3

Lat Pulldown

3 Sets

7 Reps

@8

4

Romanian Deadlift (Barbell)

3 Sets

6 Reps

@8

Day 4

1

Deadlift (Barbell)

3 Sets

3 Reps

@6

2

Hyperextension

3 Sets

7 Reps

@8

3

Snatch Deadlift

3 Sets

3-5 Reps

@9

Day 3

1

Bench Press (Barbell)

3 Sets

3 Reps

85%

2

Squat (Paused)

5 Sets

3 Reps

@8

3

Lat Pulldown

3 Sets

7 Reps

@8