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Waffle House Strong
by Mason Mccrary
2 athletes joined
Program Description
A power-building program from Josh Bryant that uses pyramids to reverse pyramids to build strength and volume.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Jun 03, 2024 10:24
Last Edited
Jun 07, 2024 10:17
down_app
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
3
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Backwards Sled Drag
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Extension
3 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Seal Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Hammer Curl
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Flexion
3 Sets
20 Reps
@8
Day 3
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 6
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lateral Step Up
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Yoke Walk
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
4
Snatch Deadlift
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
5
Neck Rotation
3 Sets
20 Reps
@8
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Side Necks
3 Sets
20 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
3
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Backwards Sled Drag
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Extension
3 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Seal Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Hammer Curl
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Flexion
3 Sets
20 Reps
@8
Day 3
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lateral Step Up
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Yoke Walk
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
4
Snatch Deadlift
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
5
Neck Rotation
3 Sets
20 Reps
@8
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Side Necks
3 Sets
20 Reps
@8
Day 6
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
3
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Backwards Sled Drag
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Extension
3 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Seal Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Hammer Curl
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Flexion
3 Sets
20 Reps
@8
Day 3
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lateral Step Up
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Yoke Walk
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
4
Snatch Deadlift
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
5
Neck Rotation
3 Sets
20 Reps
@8
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Side Necks
3 Sets
20 Reps
@8
Day 6
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
3
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Backwards Sled Drag
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Extension
3 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Seal Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Hammer Curl
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Flexion
3 Sets
20 Reps
@8
Day 3
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lateral Step Up
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Yoke Walk
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
4
Snatch Deadlift
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
5
Neck Rotation
3 Sets
20 Reps
@8
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Side Necks
3 Sets
20 Reps
@8
Day 6
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
3
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Backwards Sled Drag
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Extension
3 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Seal Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Hammer Curl
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Flexion
3 Sets
20 Reps
@8
Day 3
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lateral Step Up
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Yoke Walk
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
4
Snatch Deadlift
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
5
Neck Rotation
3 Sets
20 Reps
@8
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Side Necks
3 Sets
20 Reps
@8
Day 6
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
3
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Backwards Sled Drag
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Extension
3 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Seal Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Hammer Curl
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Flexion
3 Sets
20 Reps
@8
Day 3
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lateral Step Up
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Yoke Walk
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
4
Snatch Deadlift
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
5
Neck Rotation
3 Sets
20 Reps
@8
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Side Necks
3 Sets
20 Reps
@8
Day 6
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
@6
2
Farmer's Walk (Weighted)
2 Sets
15 secs
@6
3
Leg Curl
2 Sets
6 Reps
@6
4
Backwards Sled Drag
2 Sets
15 secs
@6
5
Neck Extension
2 Sets
15 Reps
@6
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@6
2
Seal Row
2 Sets
8 Reps
@6
3
Dip (Weighted)
2 Sets
8 Reps
@6
4
Hammer Curl
2 Sets
8 Reps
@6
5
Neck Flexion
2 Sets
15 Reps
@6
Day 4
1
T-Bar Row
2 Sets
8 Reps
@6
2
Lateral Step Up
2 Sets
6 Reps
@6
3
Yoke Walk
2 Sets
15 secs
@6
4
Snatch Deadlift
2 Sets
15 Reps
@6
5
Neck Rotation
2 Sets
15 Reps
@6
Day 5
1
Standing Shoulder Press (Dumbbell)
2 Sets
8 Reps
@6
2
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@6
3
Bench Press (Close Grip)
2 Sets
8 Reps
@6
4
Reverse Bicep Curl (EZ Bar)
2 Sets
8 Reps
@6
5
Side Necks
2 Sets
15 Reps
@6
Day 3
1
Jump Rope
2 Sets
30 secs
@9
2
Shadow Boxing
2 Sets
30 secs
@9
3
Punching Bag
2 Sets
30 secs
@9
4
Punching Bag
2 Sets
30 secs
@9
5
Punching Bag
2 Sets
30 secs
@9
6
Punching Bag
2 Sets
30 secs
@9
Day 6
1
Jump Rope
2 Sets
30 secs
@9
2
Shadow Boxing
2 Sets
30 secs
@9
3
Punching Bag
2 Sets
30 secs
@9
4
Punching Bag
2 Sets
30 secs
@9
5
Punching Bag
2 Sets
30 secs
@9
6
Punching Bag
2 Sets
30 secs
@9