4.0
(1 rating)
Program Description
Strength and Size, no heavy Overhead Press. To determine your weight jumps each week for the main lift, add 1% of your 1 rep max for every extra rep you did on last week's AMRAP. For example, If you are working through sets of 6 and performed 10 on the AMRAP, that is 4 extra reps so your weight jump would be 4% of your 1 rep max. If I’m operating off of a 1 rep max of 400lbs, that’s 16lbs (we can safely round down to 15) added to last week's working weight. You'll need to calculate this manually, but it's not hard. This is called autoregulation.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 22, 2024 07:43
- Last EditedDec 15, 2024 08:17
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4.8 Stars with 10, 000+ Ratings
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Seated Row (Machine)
2
12-15 reps
RPE 6
5
Leg Extension
2
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
7
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
5
12 reps
RPE 8
4
Seated Row (Machine)
4
12-15 reps
RPE 8
5
Leg Extension
4
12-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Cable Crunch
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Seated Row (Machine)
3
10-12 reps
RPE 6
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
4
Seated Row (Machine)
4
10-12 reps
RPE 7
5
Leg Extension
4
10-12 reps
-
6
Leg Curl
4
10-12 reps
-
7
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
4
Seated Row (Machine)
5
10-12 reps
RPE 8
5
Leg Extension
5
10-12 reps
-
6
Leg Curl
5
10-12 reps
-
7
Cable Crunch
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Seated Row (Machine)
4
8-10 reps
RPE 6
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Cable Crunch
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Seated Row (Machine)
5
8-10 reps
RPE 7
5
Leg Extension
5
8-10 reps
-
6
Leg Curl
5
8-10 reps
-
7
Cable Crunch
5
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
4
Seated Row (Machine)
6
8-10 reps
RPE 7
5
Leg Curl
6
8-10 reps
-
6
Leg Extension
6
8-10 reps
-
7
Cable Crunch
6
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Deadlift (Paused)
4
6 reps
RPE 6
4
Front Squat (Barbell)
4
6 reps
RPE 6
5
Seated Row (Machine)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Deadlift (Paused)
3
6 reps
RPE 7
4
Front Squat (Barbell)
3
6 reps
RPE 7
5
Seated Row (Machine)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Front Squat (Barbell)
2
6 reps
RPE 8
4
Seated Row (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Barbell)
3
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Barbell)
4
12 reps
RPE 7
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Overhead Press (Barbell)
3
10 reps
RPE 6
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Tricep Extension (Cable)
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Overhead Press (Barbell)
5
10 reps
RPE 8
4
Tricep Extension (Cable)
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
5
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Tricep Extension (Cable)
4
8-10 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Tricep Extension (Cable)
5
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
5
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Overhead Press (Barbell)
4
8 reps
RPE 8
4
Tricep Extension (Cable)
6
8-10 reps
-
5
Bicep Curl (Dumbbell)
6
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
6
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Overhead Press (Barbell)
4
6 reps
RPE 6
4
Spoto Press
4
6 reps
RPE 6
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Spoto Press
3
6 reps
RPE 7
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
2
6 reps
RPE 8
3
Spoto Press
2
6 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
3
12 reps
RPE 6
4
Spoto Press
3
12 reps
RPE 6
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Leg Curl
2
12-15 reps
-
8
Tibialis Raise
2
25-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
4
12 reps
RPE 7
4
Spoto Press
4
12 reps
RPE 7
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cable Crunch
3
12-15 reps
-
8
Tibialis Raise
2
25-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Spoto Press
5
12 reps
RPE 8
5
Leg Extension
4
12-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Cable Crunch
4
12-15 reps
-
8
Tibialis Raise
2
25-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Front Squat (Barbell)
3
10 reps
RPE 6
4
Spoto Press
3
10 reps
RPE 6
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
8
Tibialis Raise
2
25-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Front Squat (Barbell)
4
10 reps
RPE 7
4
Spoto Press
4
10 reps
RPE 7
5
Leg Extension
4
10-12 reps
-
6
Leg Curl
4
10-12 reps
-
7
Cable Crunch
4
10-12 reps
-
8
Tibialis Raise
2
25-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Front Squat (Barbell)
5
10 reps
RPE 8
4
Spoto Press
5
10 reps
RPE 8
5
Leg Extension
5
10-12 reps
-
6
Leg Curl
5
10-12 reps
-
7
Cable Crunch
5
10-12 reps
-
8
Tibialis Raise
2
25-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Spoto Press
3
8 reps
RPE 6
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Cable Crunch
4
8-10 reps
-
8
Tibialis Raise
2
25-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Front Squat (Barbell)
4
8 reps
RPE 7
4
Spoto Press
4
8 reps
RPE 7
5
Leg Extension
5
8-10 reps
-
6
Leg Curl
5
8-10 reps
-
7
Cable Crunch
5
8-10 reps
-
8
Tibialis Raise
2
25-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Spoto Press
4
8 reps
RPE 8
5
Leg Extension
6
8-10 reps
-
6
Leg Curl
6
8-10 reps
-
7
Cable Crunch
6
8-10 reps
-
8
Tibialis Raise
2
25-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Box Squat (Barbell)
4
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
5
Lat Pulldown
3
8-12 reps
-
6
Tibialis Raise
2
25-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Box Squat (Barbell)
3
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
5
Lat Pulldown
3
8-12 reps
-
6
Tibialis Raise
2
25-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
80%
2
Box Squat (Barbell)
2
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
-
5
Tibialis Raise
2
25-30 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
6 Reps
65%
2
Squat (Barbell)1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)3 Sets
12 Reps
@6
4
Seated Row (Machine)2 Sets
12-15 Reps
@6
5
Leg Extension2 Sets
12-15 Reps
-
6
Leg Curl2 Sets
12-15 Reps
-
7
Cable Crunch2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
6 Reps
65%
2
Bench Press (Barbell)1 Set
AMRAP
65%
3
Overhead Press (Barbell)3 Sets
12 Reps
@6
4
Tricep Extension (Cable)2 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)2 Sets
12-15 Reps
-
6
Rear Delt Fly (Dumbbell)2 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)3 Sets
6 Reps
65%
2
Deadlift (Barbell)1 Set
AMRAP
65%
3
Front Squat (Barbell)3 Sets
12 Reps
@6
4
Spoto Press3 Sets
12 Reps
@6
5
Leg Extension2 Sets
12-15 Reps
-
6
Cable Crunch2 Sets
12-15 Reps
-
7
Leg Curl2 Sets
12-15 Reps
-
8
Tibialis Raise2 Sets
25-30 Reps
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Marc I.Age 37, Man
3 months ago
11 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications