Program Description
A simple strength program. It should be used with at least 2 active recovery days of cardio, or more hypertrophy volume for your weakpoints. Can also be run alone training 4x per week. Was designed as late stage PCL/ACL rehab
Program Overview
- LevelIntermediate, Novice, Advanced, Beginner
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedJan 11, 2024 04:05
- Last EditedMay 07, 2024 10:04
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
80%
2
Meadow Row
4
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
100 reps
1 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Meadow Row
4
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
100 reps
1 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Meadow Row
4
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
100 reps
1 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
7 reps
95%
80%
2
Meadow Row
4
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
100 reps
1 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
80%
2
Leg Extension
1
100 reps
RPE 10
3
Leg Press
3
12 reps
RPE 9.5
4
Seated Calf Raise
1
1 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Leg Extension
1
100 reps
RPE 10
3
Leg Press
3
12 reps
RPE 9.5
4
Seated Calf Raise
1
1 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Leg Extension
1
100 reps
RPE 10
3
Leg Press
3
12 reps
RPE 9.5
4
Seated Calf Raise
1
1 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
7 reps
95%
80%
2
Leg Extension
1
100 reps
RPE 10
3
Leg Press
3
12 reps
RPE 9.5
4
Seated Calf Raise
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
80%
2
Military Press (Barbell)
3
5 reps
87%
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
5
Spider Curl
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Military Press (Barbell)
3
5 reps
87%
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
5
Spider Curl
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Military Press (Barbell)
3
5 reps
87%
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
5
Spider Curl
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
5 reps
95%
85%
2
Military Press (Barbell)
3
5 reps
87%
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
5
Spider Curl
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
200 reps
RPE 10
2
Squat (Smith Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9.5
4
Good Morning
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
200 reps
RPE 10
2
Squat (Smith Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9.5
4
Good Morning
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
200 reps
RPE 10
2
Squat (Smith Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9.5
4
Good Morning
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
200 reps
RPE 10
2
Squat (Smith Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9.5
4
Good Morning
1
30 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
7 Reps
80%
2
Meadow Row4 Sets
8-12 Reps
@10
3
Seated Overhead Press (Dumbbell)4 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)1 Set
1 Set
100 Reps
1 Reps
@10
@10
Day 2
1
Squat (Barbell)4 Sets
7 Reps
80%
2
Leg Extension1 Set
100 Reps
@10
3
Leg Press3 Sets
12 Reps
@9.5
4
Seated Calf Raise1 Set
1 Reps
@1
Day 4
1
Leg Extension1 Set
200 Reps
@10
2
Squat (Smith Machine)2 Sets
2 Sets
8 Reps
6 Reps
@9.5
@9.5
3
Bulgarian Split Squat (Dumbbell)4 Sets
6 Reps
@9.5
4
Good Morning1 Set
30 Reps
@10
Day 3
1
Bench Press (Barbell)4 Sets
7 Reps
80%
2
Military Press (Barbell)3 Sets
5 Reps
87%
3
Bent Over Row (Dumbbell)4 Sets
8 Reps
@10
4
Lat Pulldown4 Sets
12 Reps
@10
5
Spider Curl1 Set
100 Reps
@10