Program Description
Top End Strength and Muscle Endurance
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalPowerlifting, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedJan 13, 2024 02:04
- Last EditedSep 03, 2024 09:11
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (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
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Dip (Assisted)
1
100 reps
RPE 9
5
Push Up
1
100 reps
RPE 9.5
6
Pull-Up (Band)
1
100 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
1
100 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (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
Bent Over Row (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Dip (Assisted)
1
100 reps
RPE 9
5
Push Up
1
100 reps
RPE 9.5
6
Pull-Up (Band)
1
100 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
1
100 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (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
Bent Over Row (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Dip (Assisted)
1
100 reps
RPE 9
5
Push Up
1
100 reps
RPE 9
6
Pull-Up (Band)
1
100 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Hip Bridge March
1
100 reps
RPE 9
4
Lunge (Barbell)
1
100 reps
RPE 8
5
Step-Up (Weighted)
1
100 reps
RPE 8
6
Ab Wheel
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Hip Bridge March
1
100 reps
RPE 9
4
Lunge (Barbell)
1
100 reps
RPE 8
5
Step-Up (Weighted)
1
100 reps
RPE 9.5
6
Ab Wheel
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Hip Bridge March
1
100 reps
RPE 9
4
Lunge (Barbell)
1
100 reps
RPE 8
5
Step-Up (Weighted)
1
100 reps
RPE 9.5
6
Ab Wheel
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (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
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
100 reps
RPE 9.5
5
Dip (Assisted)
1
100 reps
RPE 9
6
Bent Over Row (Barbell)
1
100 reps
RPE 9
7
Ab Wheel
1
50 reps
RPE 9
8
Abs Crunch (Weighted)
1
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (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
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Overhead Press (Barbell)
1
100 reps
RPE 9
5
Dip (Assisted)
1
100 reps
RPE 9
6
Bent Over Row (Barbell)
1
100 reps
RPE 9.5
7
Ab Wheel
1
50 reps
RPE 9
8
Abs Crunch (Weighted)
1
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (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
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Overhead Press (Barbell)
1
100 reps
RPE 9
5
Dip (Assisted)
1
100 reps
RPE 9
6
Bent Over Row (Barbell)
1
100 reps
RPE 9.5
7
Ab Wheel
1
50 reps
RPE 9
8
Abs Crunch (Weighted)
1
50 reps
RPE 10
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Hip Bridge March1 Set
100 Reps
@9
4
Lunge (Barbell)1 Set
100 Reps
@8
5
Step-Up (Weighted)1 Set
100 Reps
@8
6
Ab Wheel1 Set
100 Reps
@10
Day 1
1
Overhead Press (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
Bent Over Row (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Dip (Assisted)1 Set
100 Reps
@9
5
Push Up1 Set
100 Reps
@9.5
6
Pull-Up (Band)1 Set
100 Reps
@9.5
7
Abs Crunch (Bodyweight)1 Set
100 Reps
@9.5
Day 3
1
Overhead Press (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
Pull-Up (Weighted)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Overhead Press (Barbell)1 Set
100 Reps
@9.5
5
Dip (Assisted)1 Set
100 Reps
@9
6
Bent Over Row (Barbell)1 Set
100 Reps
@9
7
Ab Wheel1 Set
50 Reps
@9
8
Abs Crunch (Weighted)1 Set
50 Reps
@10