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offseason phase 4 training

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Program Description

heavy doubles/singles at 80–90%.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    160 minutes
  • Created
    Dec 02, 2025 11:42
  • Last Edited
    Dec 03, 2025 03:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Upper Back
13.9%
Hamstrings
12.9%
Quadriceps
11.9%
Olympic
5.9%
Lower Back
5.9%
Lats
5.9%
Triceps
5.5%
Front Delts
5.3%
Biceps
4.9%
Middle Delts
3.5%
Chest
2.7%
Rear Delts
2.3%
Adductors
2.1%
Abs
1.6%
Forearms
1.4%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
2
Snatch Deadlift
2
2
5 reps
5 reps
70%
75%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
74%
2
Snatch Deadlift
2
2
5 reps
5 reps
70%
75%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
78%
2
Snatch Deadlift
3
2
4 reps
4 reps
75%
80%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Snatch Deadlift
3
2
4 reps
4 reps
78%
82%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82%
2
Snatch Deadlift
3
2
4 reps
4 reps
80%
85%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
84%
2
Snatch Deadlift
2
3
3 reps
3 reps
82%
87%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
70%
2
Snatch Deadlift
2
2
3 reps
3 reps
65%
70%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
72%
2
Snatch Deadlift
2
2
3 reps
3 reps
65%
70%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
75%
2
Snatch Deadlift
4
3 reps
70%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
78%
2
Snatch Deadlift
3
2
3 reps
3 reps
70%
75%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
80%
2
Snatch Deadlift
2
3
3 reps
3 reps
72%
77%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
2 reps
85%
2
Snatch Deadlift
5
3 reps
75%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
62%
67%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
72%
2
Snatch Deadlift
2 Sets
2 Sets
5 Reps
5 Reps
70%
75%
3
Back Extension
4 Sets
13 Reps
@6
4
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@6
5
Dip (Bodyweight)
3 Sets
8-12 Reps
@6
6
Dumbbell Row
4 Sets
8-12 Reps
@6
7
Face Pull
3 Sets
15-20 Reps
@6
Day 2
1
Front Squat (Barbell)
4 Sets
5 Reps
70%
2
Snatch Deadlift
2 Sets
2 Sets
3 Reps
3 Reps
65%
70%
3
Back Extension
4 Sets
12-15 Reps
@6
4
Hamstring Curl
4 Sets
10-12 Reps
@6
5
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@6
6
Lat Pulldown
4 Sets
12 Reps
@6
7
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@6
8
Bicep Curl (Cable)
2 Sets
12-15 Reps
@6
Day 3
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
65%
70%
2
Snatch Deadlift
3 Sets
3 Sets
2 Reps
2 Reps
60%
65%
3
Back Extension
3 Sets
15-20 Reps
@6
4
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@6
7
Barbell Row
4 Sets
6-8 Reps
@8
8
Seated Row (Machine)
3 Sets
10-12 Reps
@6
9A
Overhead Tricep Extension (Dumbbell)
2 Sets
15 Reps
@6
9B
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@6