Program Description
Build size and strength
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 10, 2024 02:03
- Last EditedSep 02, 2024 05:18
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9.5
4
Lying Leg Curl
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9.5
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
60%
3
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Overhead Press (Barbell)
3
5 reps
60%
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
60%
3
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
60%
2
Bench Press (Paused)
3
10 reps
60%
3
Deadlift (Paused)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
60%
2
Bench Press (Paused)
3
10 reps
60%
3
Deadlift (Paused)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
60%
2
Bench Press (Paused)
3
10 reps
60%
3
Deadlift (Paused)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
60%
2
Bench Press (Paused)
3
10 reps
60%
3
Deadlift (Paused)
3
10 reps
60%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Tricep Pushdown (Cable)2 Sets
AMRAP
@9.5
4
Lying Leg Curl3 Sets
8-10 Reps
@8
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pull-Up (Bodyweight)2 Sets
AMRAP
@9.5
4
Rear Delt Fly (Dumbbell)2 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Dip (Bodyweight)2 Sets
AMRAP
@9.5
4
Leg Extension3 Sets
8-12 Reps
@8.5
Day 4
1
Squat (Paused)3 Sets
10 Reps
60%
2
Bench Press (Paused)3 Sets
10 Reps
60%
3
Deadlift (Paused)3 Sets
10 Reps
60%