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Periodisation - Strength Block A

by Fishmilk

Program Description

Utilising your recently built muscle mass to maximise strength gains. Four and a half weeks of progressively more intense training, followed by a week and a half of total rest and CNS recovery.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 08:12
  • Last Edited
    Sep 24, 2025 04:19

Summary

Unlock your strength potential with the **Periodisation - Strength Block A** program, designed for dedicated lifters ready to elevate their game. Over the course of 6 weeks, you'll engage in two focused sessions each week, featuring compound movements like barbell squats, weighted pull-ups, and dips that target multiple muscle groups. This program emphasizes progressive overload, ensuring you build strength efficiently while honing your technique. Equip your garage gym and get ready to transform your physique and performance!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Lats
13.4%
Triceps
12.8%
Quadriceps
10.9%
Glutes
8.7%
Hamstrings
7.8%
Chest
6.5%
Abs
6.5%
Biceps
5.6%
Front Delts
4.7%
Adductors
4.4%
Middle Delts
3.1%
Forearms
1.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
-
2
Pull-Up (Weighted)
2
5-6 reps
-
3
Dip (Weighted)
2
5-6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Pull-Up (Weighted)
3
5-6 reps
-
3
Dip (Weighted)
3
5-6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-5 reps
-
2
Pull-Up (Weighted)
4
4-5 reps
-
3
Dip (Weighted)
4
4-5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
3
3 reps
-
3
Dip (Weighted)
3
3 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
-
2
Pull-Up (Weighted)
2
1 reps
-
3
Dip (Weighted)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Pull-Up (Weighted)
3
5-6 reps
-
3
Dip (Weighted)
3
5-6 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Pull-Up (Weighted)
4
5-6 reps
-
3
Dip (Weighted)
4
5-6 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Pull-Up (Weighted)
4
3 reps
-
3
Dip (Weighted)
4
3 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
-
2
Pull-Up (Weighted)
3
2 reps
-
3
Dip (Weighted)
3
2 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
5-6 Reps
-
2
Pull-Up (Weighted)
2 Sets
5-6 Reps
-
3
Dip (Weighted)
2 Sets
5-6 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
5-8 Reps
-
5
Hanging Leg Raise
2 Sets
5-8 Reps
-
6
Hammer Rotations L-R
2 Sets
5-8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5-6 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-6 Reps
-
3
Dip (Weighted)
3 Sets
5-6 Reps
-
4
Bent Over Row (Barbell)
2 Sets
5-8 Reps
-
5
Single Arm Farmer Carry
2 Sets
0.5 mins
-
6
Hammer Rotations L-R
2 Sets
5-8 Reps
-