Knuckle Sandwich SQ

by Rex D.

3 athletes joined

Program Description

2x Squat 3x Bench 1x Deadlift

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 19, 2024 06:14
Last Edited
Oct 11, 2024 08:51

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

5

5 reps

80%

2

Bench Press (Barbell)

2

8 reps

70%

3

Bench Press (Barbell)

1

AMRAP

70%

4

Bicep Curl (Cable)

4

12 reps

RPE 8

Day 1

1

Squat (Barbell)

4

3 reps

85%

2

Bench Press (Barbell)

2

8 reps

75%

3

Bench Press (Barbell)

1

AMRAP

75%

4

Bicep Curl (Cable)

4

12 reps

RPE 8

Day 1

1

Squat (Barbell)

3

1 reps

90%

2

Bench Press (Barbell)

2

8 reps

70%

3

Bench Press (Barbell)

1

AMRAP

70%

4

Bicep Curl (Cable)

4

12 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1 reps

100%

2

Bench Press (Barbell)

2

8 reps

75%

3

Bench Press (Barbell)

1

AMRAP

75%

4

Bicep Curl (Cable)

4

12 reps

RPE 8

Day 2

1

Deadlift (Barbell)

4

3

5 reps

6 reps

80%

60%

2

Bench Press (Barbell)

2

6 reps

75%

3

Bench Press (Barbell)

1

AMRAP

75%

4

Barbell Row

3

10 reps

RPE 8

Day 2

1

Deadlift (Barbell)

2

3

3

1 reps

3 reps

6 reps

90%

85%

65%

2

Bench Press (Barbell)

2

6 reps

80%

3

Bench Press (Barbell)

1

AMRAP

80%

4

Barbell Row

4

10 reps

RPE 8

Day 2

1

Deadlift (Barbell)

3

6 reps

70%

2

Bench Press (Barbell)

2

6 reps

75%

3

Bench Press (Barbell)

1

AMRAP

75%

4

Barbell Row

3

8 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

1 reps

100%

2

Bench Press (Barbell)

2

6 reps

80%

3

Bench Press (Barbell)

1

AMRAP

80%

Day 3

1

Squat (Barbell)

1

3

8 reps

5 reps

RPE 8

RPE 8

2

Bench Press (Barbell)

2

4 reps

80%

3

Bench Press (Barbell)

1

AMRAP

80%

4

Lat Pulldown

3

8 reps

RPE 8

Day 3

1

Squat (Barbell)

1

3

5 reps

3 reps

RPE 8

RPE 8

2

Bench Press (Barbell)

2

4 reps

85%

3

Bench Press (Barbell)

1

AMRAP

85%

4

Lat Pulldown

4

8 reps

RPE 8

Day 3

1

Squat (Barbell)

1

3

3 reps

1 reps

RPE 8

RPE 8

2

Bench Press (Barbell)

2

4 reps

80%

3

Bench Press (Barbell)

1

AMRAP

80%

4

Lat Pulldown

5

8 reps

RPE 8

Day 3

1

Bench Press (Barbell)

1

AMRAP

85%

2

Lat Pulldown

2

8 reps

RPE 8

Day 2

1

Deadlift (Barbell)

4 Sets

3 Sets

5 Reps

6 Reps

80%

60%

2

Bench Press (Barbell)

2 Sets

6 Reps

75%

3

Bench Press (Barbell)

1 Set

AMRAP

75%

4

Barbell Row

3 Sets

10 Reps

@8

Day 3

1

Squat (Barbell)

1 Set

3 Sets

8 Reps

5 Reps

@8

@8

2

Bench Press (Barbell)

2 Sets

4 Reps

80%

3

Bench Press (Barbell)

1 Set

AMRAP

80%

4

Lat Pulldown

3 Sets

8 Reps

@8

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

80%

2

Bench Press (Barbell)

2 Sets

8 Reps

70%

3

Bench Press (Barbell)

1 Set

AMRAP

70%

4

Bicep Curl (Cable)

4 Sets

12 Reps

@8