logo
Work in Progress
by Clyde W.
Program Description
Personal Goals: Bench and OH Press priority. Put 20lb on Bench (225total), put 10lb on OH Press (140total), 20lb on Squat (355total), maintain Deadlift (405) and work on form. Starting off with decent amount of medium intensity frequency, working up to intense, heavy frequency. Subbed Front Squat occasionally for RDLs to ease volume on lower back as DLs get heavier and to increase mass and volume capacity in quadriceps. Subbed Bent Rows and Pendlay Rows in and out to preserve erector recovery at tail end of cycle. Tapered general lower body volume as Max Testing approaches in the post-cycle week. Hoping it will provide extra freshness for test week, reevaluate if not. Keeping chest, shoulder, and upper back volume relatively the same because of higher recovery potential, reevaluate if not. Things to pay attention to: Progression on secondary movements… all secondary movements have a “0 Rep” last set. This is intended to denote an auto regulating AMRAP. Intending for these to help better adjust weekly undulation and balance higher effort on hypertrophy oriented exercises supplementing primary movements. If reps at set percentages of relevant 1RMs exceed the amount used in previous working sets, you can better adjust the following week’s volume at the same weight or, the inverse, weight and the same rep count. This is something I’d like to experiment with later on to see if I can determine an optimal intensity-volume ratio that lends itself better to hypertrophy/strength/both in my body individually. I also intend on having another day a week that I train Bench and OH Press exclusively. Usually I’ll use it to incorporate things like pin presses and dumbbell variations, but overall anything that gets more touches on Bench and OH Press.
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
120 minutes
Created
Mar 09, 2024 10:01
Last Edited
May 25, 2024 01:35
down_app
Week 1
1 / 5 Weeks
Day 1
1
Standing Calf Raise
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
2
Tibialis Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9
3
Squat (Barbell)
5 Sets
6 Reps
75%
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
60%
60%
5
Nordic Curl
2 Sets
AMRAP
@9
6
Leg Extension
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
7
Copenhagen Plank
2 Sets
1 mins
Day 3
1
Face Pull
3 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
6 Reps
75%
3
Overhead Press (Barbell)
2 Sets
1 Set
10 Reps
60%
60%
4
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9.5
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 2
1
Face Pull
5 Sets
12 Reps
@6-8
2
Overhead Press (Barbell)
5 Sets
6 Reps
75%
3
Bench Press (Close Grip)
3 Sets
1 Set
8 Reps
60%
60%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Push Up
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
2 Sets
12 Reps
12 Reps
@8
@9
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
@10
Day 4
1
Standing Calf Raise
1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@7
@8.5
@10
2
Tibialis Raise
1 Set
3 Sets
AMRAP
AMRAP
@8
@10
3
Standing Pullover (Cable)
1 Set
12 Reps
@8
4
Deadlift (Barbell)
4 Sets
6 Reps
70%
5
Squat (Paused)
3 Sets
1 Set
8 Reps
60%
60%
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
7
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
9
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9.5
@10
10
Bicep Curl (Barbell)
3 Sets
1 Set
8 Reps
60%
60%
11
Reverse Nordic Curl
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@10
12
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
13
500m Row
2 Sets
2 mins
@8-10
Day 5
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8.5
@9
@9.5
@10
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
Day 1
1
Standing Calf Raise
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
2
Tibialis Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9
3
Squat (Barbell)
5 Sets
5 Reps
80%
4
Front Squat (Barbell)
2 Sets
1 Set
6 Reps
60%
60%
5
Nordic Curl
2 Sets
AMRAP
@9
6
Leg Extension
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
7
Copenhagen Plank
2 Sets
1 mins
Day 3
1
Face Pull
3 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Overhead Press (Barbell)
2 Sets
1 Set
12 Reps
60%
60%
4
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9.5
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 4
1
Face Pull
3 Sets
12 Reps
@6
2
Deadlift (Barbell)
4 Sets
5 Reps
75%
3
Squat (Paused)
3 Sets
1 Set
10 Reps
60%
60%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Pendlay Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
7
Bicep Curl (Barbell)
3 Sets
1 Set
10 Reps
60%
60%
8
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
9
500m Row
1 Set
2 mins
Day 2
1
Face Pull
5 Sets
12 Reps
@6-8
2
Overhead Press (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Close Grip)
3 Sets
1 Set
10 Reps
60%
60%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Push Up
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
2 Sets
12 Reps
12 Reps
@8
@9
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@9
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
@10
9
Seated Row (Machine)
4 Sets
Day 1
1
Standing Calf Raise
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
2
Tibialis Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9
3
Squat (Barbell)
1 Set
3 Sets
1 Set
4 Reps
4 Reps
80%
85%
85%
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
60%
60%
5
Nordic Curl
2 Sets
AMRAP
@9-10
6
Leg Extension
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
7
Copenhagen Plank
2 Sets
1 mins
Day 2
1
Face Pull
5 Sets
12 Reps
@6-8
2
Overhead Press (Barbell)
1 Set
4 Sets
4 Reps
4 Reps
75%
83%
3
Bench Press (Close Grip)
3 Sets
1 Set
8 Reps
65%
65%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Push Up
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
2 Sets
12 Reps
12 Reps
@8
@9
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@9
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
@10
Day 3
1
Face Pull
3 Sets
12 Reps
@6
2
Bench Press (Barbell)
1 Set
4 Sets
4 Reps
4 Reps
80%
85%
3
Overhead Press (Barbell)
2 Sets
1 Set
10 Reps
65%
65%
4
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9.5
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 4
1
Face Pull
3 Sets
12 Reps
@6
2
Deadlift (Barbell)
4 Sets
4 Reps
80%
3
Squat (Paused)
3 Sets
1 Set
8 Reps
65%
65%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
7
Pendlay Row
1 Set
1 Set
8 Reps
8 Reps
@8
@10
8
Bicep Curl (Barbell)
3 Sets
1 Set
8 Reps
65%
65%
9
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
500m Row
1 Set
2 mins
Day 1
1
Standing Calf Raise
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
2
Tibialis Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9
3
Squat (Barbell)
1 Set
3 Sets
1 Set
3 Reps
3 Reps
3 Reps
85%
90%
93%
4
Front Squat (Barbell)
2 Sets
1 Set
6 Reps
65%
65%
5
Nordic Curl
2 Sets
AMRAP
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9.5
@10
7
Copenhagen Plank
2 Sets
1 mins
Day 2
1
Face Pull
5 Sets
12 Reps
@6-8
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
82%
85%
88%
3
Bench Press (Close Grip)
3 Sets
1 Set
10 Reps
65%
65%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Push Up
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
2 Sets
12 Reps
12 Reps
@8
@9
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@9
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
@10
Day 3
1
Face Pull
3 Sets
12 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
2 Reps
2 Reps
2 Reps
80%
85%
92%
3
Overhead Press (Barbell)
2 Sets
1 Set
12 Reps
65%
65%
4
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9.5
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 4
1
Face Pull
3 Sets
12 Reps
@6
2
Deadlift (Barbell)
4 Sets
3 Reps
85%
3
Squat (Paused)
3 Sets
1 Set
10 Reps
65%
65%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
7
Bicep Curl (Barbell)
3 Sets
1 Set
10 Reps
65%
65%
8
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
9
500m Row
1 Set
2 mins
Day 2
1
Face Pull
5 Sets
12 Reps
@6-8
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
85%
90%
95%
98%
3
Bench Press (Close Grip)
2 Sets
1 Set
8 Reps
70%
70%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
5
Push Up
3 Sets
AMRAP
@8
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
2 Sets
12 Reps
12 Reps
@8
@9
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@9
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
@10
Day 1
1
Standing Calf Raise
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
2
Tibialis Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9
3
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
85%
90%
95%
98%
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
60%
5
Nordic Curl
2 Sets
AMRAP
@7
6
Leg Extension
3 Sets
8 Reps
@7
7
Copenhagen Plank
2 Sets
1 mins
Day 3
1
Face Pull
3 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
6 Reps
75%
3
Overhead Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-12 Reps
70%
70%
4
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@9
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 4
1
Face Pull
3 Sets
12 Reps
@6
2
Deadlift (Barbell)
1 Set
2 Sets
1 Set
2 Reps
2 Reps
2 Reps
85%
90%
95%
3
Squat (Paused)
3 Sets
8 Reps
70%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
7
Bicep Curl (Barbell)
3 Sets
1 Set
8 Reps
70%
70%
8
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
9
500m Row
1 Set
2 mins