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WILL DODDS METHOD 4 DAYS
by Will D.
2 athletes joined
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
Level
Intermediate, Novice, Advanced, Beginner
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jan 11, 2024 04:05
Last Edited
May 07, 2024 10:04
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
80%
2
Meadow Row
4 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 Extension
1 Set
100 Reps
@10
3
Leg Press
3 Sets
12 Reps
@9.5
4
Seated Calf Raise
1 Set
1 Reps
@1
Day 4
1
Leg Extension
1 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 Morning
1 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 Pulldown
4 Sets
12 Reps
@10
5
Spider Curl
1 Set
100 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
85%
2
Military Press (Barbell)
3 Sets
5 Reps
87%
3
Bent Over Row (Dumbbell)
4 Sets
8 Reps
@10
4
Lat Pulldown
4 Sets
12 Reps
@10
5
Spider Curl
1 Set
100 Reps
@10
Day 4
1
Leg Extension
1 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 Morning
1 Set
30 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
85%
2
Meadow Row
4 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
5 Reps
85%
2
Leg Extension
1 Set
100 Reps
@10
3
Leg Press
3 Sets
12 Reps
@9.5
4
Seated Calf Raise
1 Set
1 Reps
@1
Day 4
1
Leg Extension
1 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 Morning
1 Set
30 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
3 Reps
90%
2
Military Press (Barbell)
3 Sets
5 Reps
87%
3
Bent Over Row (Dumbbell)
4 Sets
8 Reps
@10
4
Lat Pulldown
4 Sets
12 Reps
@10
5
Spider Curl
1 Set
100 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
90%
2
Leg Extension
1 Set
100 Reps
@10
3
Leg Press
3 Sets
12 Reps
@9.5
4
Seated Calf Raise
1 Set
1 Reps
@1
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
90%
2
Meadow Row
4 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 4
1
Leg Extension
1 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 Morning
1 Set
30 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Reps
7 Reps
95%
80%
2
Meadow Row
4 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)
2 Sets
2 Sets
1 Reps
7 Reps
95%
80%
2
Leg Extension
1 Set
100 Reps
@10
3
Leg Press
3 Sets
12 Reps
@9.5
4
Seated Calf Raise
1 Set
1 Reps
@1
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Reps
5 Reps
95%
85%
2
Military Press (Barbell)
3 Sets
5 Reps
87%
3
Bent Over Row (Dumbbell)
4 Sets
8 Reps
@10
4
Lat Pulldown
4 Sets
12 Reps
@10
5
Spider Curl
1 Set
100 Reps
@10