Program Description
Great program for strength, size, fat loss and those who love high volume. All workouts to be done under 50 minutes. Superset the main lifts with accessory lift. Eg. DL, abs x3 dl push,dl pull x 3, dl push, dl pull x3. Feel free to change out the accessory lifts, this is just a template. This program is based on Wendlers 531 programming. Increase upper body TM by 2.5kg and lower body TM by 5kg after each cycle if needed. Choose correct Training Max and try taking as little recovery time between sets as possible.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout50 minutes
- CreatedJan 10, 2025 04:19
- Last EditedJan 21, 2025 09:42
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
70%
2
Russian Twist
3
20 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Single Leg Deadlift
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-20 reps
-
6
Hammer Curl
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
75%
2
Russian Twist
3
20 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Single Leg Deadlift
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-20 reps
-
6
Hammer Curl
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
95%
80%
2
Russian Twist
3
20 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Single Leg Deadlift
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-20 reps
-
6
Hammer Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
70%
2
Ab Wheel
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
75%
2
Ab Wheel
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
95%
80%
2
Ab Wheel
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
70%
2
Russian Twist
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
75%
2
Russian Twist
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
95%
80%
2
Russian Twist
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
70%
2
Ab Wheel
3
20 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
75%
2
Ab Wheel
3
20 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
95%
80%
2
Ab Wheel
3
20 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
75%
85%
70%
2
Russian Twist3 Sets
20 Reps
-
3
Goblet Squat3 Sets
8-12 Reps
-
4
Single Leg Deadlift3 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
12-20 Reps
-
6
Hammer Curl3 Sets
12-20 Reps
-
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
75%
85%
70%
2
Ab Wheel3 Sets
20 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Dumbbell Row3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
6
Face Pull3 Sets
12-20 Reps
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
75%
85%
70%
2
Russian Twist3 Sets
20 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
5
Tricep Extension (Dumbbell)3 Sets
12-20 Reps
-
6
Preacher Curl (EZ Bar)3 Sets
12-20 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
75%
85%
70%
2
Ab Wheel3 Sets
20 Reps
-
3
Dip (Weighted)3 Sets
8-12 Reps
-
4
Pull-Up (Weighted)3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
6
Face Pull3 Sets
12-20 Reps
-