Program Description
Gain Strength in Bench press and Squat while doing accessories to strengthen muscles and increase hypertrophy. Made by Alex Bromley. Edited for my Goals.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout50 minutes
- CreatedMar 08, 2024 03:18
- Last EditedJun 17, 2024 09:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Push Press (Barbell)
3
10 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Pull-Up (Bodyweight)
3
8-10 reps
4
Tricep Extension (Cable)
3
50 reps
5
Skull Crusher
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Push Press (Barbell)
5
10 reps
3A
Dip (Bodyweight)
4
AMRAP
3B
Pull-Up (Bodyweight)
4
8-10 reps
4
Tricep Extension (Cable)
4
50 reps
5
Skull Crusher
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
78%
2
Push Press (Barbell)
8
8 reps
3A
Dip (Bodyweight)
5
AMRAP
3B
Pull-Up (Bodyweight)
5
8-10 reps
4
Tricep Extension (Cable)
5
50 reps
5
Skull Crusher
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
83%
2
Push Press (Barbell)
4
6 reps
3A
Dip (Bodyweight)
4
AMRAP
3B
Pull-Up (Bodyweight)
4
8 reps
4
Tricep Extension (Cable)
4
30 reps
5
Skull Crusher
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
88%
2
Push Press (Barbell)
3
5 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Pull-Up (Bodyweight)
3
6 reps
4
Tricep Extension (Cable)
3
20 reps
5
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4A
Leg Press
3
15 reps
4B
Hamstring Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
10 reps
3
Romanian Deadlift (Barbell)
4
6 reps
4A
Leg Press
4
15 reps
4B
Hamstring Curl
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Front Squat (Barbell)
8
8 reps
3
Romanian Deadlift (Barbell)
5
6 reps
4A
Leg Press
5
12 reps
4B
Hamstring Curl
5
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Front Squat (Barbell)
4
6 reps
3
Romanian Deadlift (Barbell)
5
4 reps
4A
Leg Press
4
12 reps
4B
Hamstring Curl
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
88%
2
Front Squat (Barbell)
3
5 reps
3
Romanian Deadlift (Barbell)
3
4 reps
4A
Leg Press
3
10 reps
4B
Hamstring Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Push Press (Barbell)
3
6 reps
3A
Bent Over Row (Barbell)
3
12 reps
3B
Front Raise
3
15 reps
4A
Skull Crusher
3
12 reps
4B
Dip (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Push Press (Barbell)
4
6 reps
3A
Bent Over Row (Barbell)
4
12 reps
3B
Front Raise
4
12 reps
4A
Skull Crusher
4
10 reps
4B
Dip (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Push Press (Barbell)
5
6 reps
3A
Bent Over Row (Barbell)
5
10 reps
3B
Front Raise
5
12 reps
4A
Skull Crusher
5
10 reps
4B
Dip (Bodyweight)
5
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Push Press (Barbell)
4
4 reps
3A
Bent Over Row (Barbell)
4
8 reps
3B
Front Raise
4
10 reps
4A
Skull Crusher
4
8-10 reps
4B
Dip (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Push Press (Barbell)
3
3 reps
3A
Bent Over Row (Barbell)
3
8 reps
3B
Front Raise
3
10 reps
4A
Skull Crusher
3
8 reps
4B
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Clean (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
4A
Lunge (Dumbbell)
3
12 reps
4B
Glute-Ham Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Clean (Barbell)
4
6 reps
75%
3
Good Morning
4
8 reps
4A
Lunge (Dumbbell)
4
10 reps
4B
Glute-Ham Raise
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Clean (Barbell)
5
5 reps
75%
3
Good Morning
5
6 reps
4A
Lunge (Dumbbell)
5
10 reps
4B
Glute-Ham Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Clean (Barbell)
4
4 reps
80%
3
Good Morning
3
6 reps
4A
Lunge (Dumbbell)
4
8 reps
4B
Glute-Ham Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Clean (Barbell)
3
3 reps
85%
3
Good Morning
3
5 reps
4A
Lunge (Dumbbell)
3
8 reps
4B
Glute-Ham Raise
3
8 reps
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)3 Sets
5 Reps
70%
2
Front Squat (Barbell)3 Sets
10 Reps
3
Romanian Deadlift (Barbell)3 Sets
6 Reps
4A
Leg Press3 Sets
15 Reps
4B
Hamstring Curl3 Sets
15 Reps
Day 4
1
Squat (Barbell)1 Set
5 Reps
85%
2
Clean (Barbell)3 Sets
6 Reps
65%
3
Good Morning3 Sets
8 Reps
4A
Lunge (Dumbbell)3 Sets
12 Reps
4B
Glute-Ham Raise3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
70%
2
Push Press (Barbell)3 Sets
10 Reps
3A
Dip (Bodyweight)3 Sets
AMRAP
3B
Pull-Up (Bodyweight)3 Sets
8-10 Reps
4
Tricep Extension (Cable)3 Sets
50 Reps
5
Skull Crusher3 Sets
15 Reps
Day 3
1
Bench Press (Barbell)1 Set
5 Reps
85%
2
Push Press (Barbell)3 Sets
6 Reps
3A
Bent Over Row (Barbell)3 Sets
12 Reps
3B
Front Raise3 Sets
15 Reps
4A
Skull Crusher3 Sets
12 Reps
4B
Dip (Bodyweight)3 Sets
AMRAP