5.0
(1 rating)
Program Description
General lifter development mix of powerlifting strongman, weightlifting and bodybuilding training methodolgies for all rounddevelopment. Easy conditioning recommended on off days.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding, Powerlifting, Athletics
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedFeb 26, 2024 03:47
- Last EditedAug 24, 2024 05:38
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
60%
2
Push Press (Barbell)
3
3 reps
65%
3A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8.5
3B
Chin-Up (Weighted)
2
6-8 reps
RPE 8.5
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 8
4B
Hammer Curl
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Push Press (Barbell)
3
3 reps
65%
3A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3B
Chin-Up (Weighted)
2
6-8 reps
RPE 9
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 8
4B
Hammer Curl
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
3 reps
70%
3A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
3B
Chin-Up (Weighted)
2
6-8 reps
RPE 9.5
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 8
4B
Hammer Curl
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Push Press (Barbell)
3
3 reps
70%
3A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7.5
3B
Chin-Up (Weighted)
2
6-8 reps
RPE 9
4A
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4B
Hammer Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
75%
2
High Bar Squat (Barbell)
5
8 reps
60%
3
Jefferson Curl
3
8-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
6A
Hanging Leg Raise
3
6-8 reps
RPE 9.5
6B
Single Leg Calf Raise
3
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
High Bar Squat (Barbell)
5
5 reps
75%
3
Jefferson Curl
3
8-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
6A
Hanging Leg Raise
3
6-8 reps
RPE 9.5
6B
Single Leg Calf Raise
3
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
85%
2
High Bar Squat (Barbell)
5
3 reps
85%
3
Jefferson Curl
3
8-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
6A
Hanging Leg Raise
3
6-8 reps
RPE 9.5
6B
Single Leg Calf Raise
3
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
90%
2
High Bar Squat (Barbell)
4
2 reps
90%
3
Jefferson Curl
2
8-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 6.5
6A
Hanging Leg Raise
2
6-8 reps
RPE 9.5
6B
Single Leg Calf Raise
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
75%
2A
Bench Press (Paused)
3
5-8 reps
RPE 8
2B
Kroc Row
3
5-8 reps
RPE 8
3A
Dip (Weighted)
2
5-10 reps
RPE 8.5
3B
Chin-Up (Weighted)
2
5-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
4B
Tricep Extension (Cable)
2
6-8 reps
RPE 10
4C
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
80%
2A
Bench Press (Paused)
3
5-8 reps
RPE 8
2B
Kroc Row
3
5-8 reps
RPE 8
3A
Dip (Weighted)
2
5-10 reps
RPE 9
3B
Chin-Up (Weighted)
2
5-10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
4B
Tricep Extension (Cable)
2
6-8 reps
RPE 10
4C
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2 reps
85%
2A
Bench Press (Paused)
3
5-8 reps
RPE 8
2B
Kroc Row
3
5-8 reps
RPE 8
3A
Dip (Weighted)
2
5-10 reps
RPE 9.5
3B
Chin-Up (Weighted)
2
5-10 reps
RPE 9.5
4A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
4B
Tricep Extension (Cable)
2
6-8 reps
RPE 10
4C
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2 reps
90%
2A
Bench Press (Paused)
3
5-8 reps
RPE 6.5
2B
Kroc Row
3
5-8 reps
RPE 6.5
3A
Dip (Weighted)
2
5-10 reps
RPE 8
3B
Chin-Up (Weighted)
2
5-10 reps
RPE 8
4A
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
4B
Tricep Extension (Cable)
1
6-8 reps
RPE 10
4C
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
75%
2
Deadlift (Barbell)
5
8 reps
55%
3A
Front Squat (Barbell)
3
4-6 reps
RPE 7
3B
Nordic Curl
3
3 reps
RPE 10
4A
Straight Leg Calf Raise
3
6-8 reps
RPE 9.5
4B
Hanging Leg Raise
3
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
80%
2
Deadlift (Barbell)
5
5 reps
70%
3A
Front Squat (Barbell)
3
4-6 reps
RPE 7
3B
Nordic Curl
3
3 reps
RPE 10
4A
Straight Leg Calf Raise
3
6-8 reps
RPE 9.5
4B
Hanging Leg Raise
3
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
2 reps
85%
2
Deadlift (Barbell)
4
3 reps
77%
3A
Front Squat (Barbell)
3
4-6 reps
RPE 7
3B
Nordic Curl
3
3 reps
RPE 10
4A
Straight Leg Calf Raise
3
6-8 reps
RPE 9.5
4B
Hanging Leg Raise
3
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
2 reps
87%
82%
2A
Front Squat (Barbell)
2
4-6 reps
RPE 6
2B
Nordic Curl
2
3 reps
RPE 6.5
3A
Straight Leg Calf Raise
3
6-8 reps
RPE 9.5
3B
Hanging Leg Raise
3
6-8 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 4
1
Hang Power Clean3 Sets
3 Reps
75%
2
Deadlift (Barbell)5 Sets
8 Reps
55%
3A
Front Squat (Barbell)3 Sets
4-6 Reps
@7
3B
Nordic Curl3 Sets
3 Reps
@10
4A
Straight Leg Calf Raise3 Sets
6-8 Reps
@9.5
4B
Hanging Leg Raise3 Sets
6-8 Reps
@9.5
Day 2
1
Power Clean4 Sets
3 Reps
75%
2
High Bar Squat (Barbell)5 Sets
8 Reps
60%
3
Jefferson Curl3 Sets
8-10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)2 Sets
6-8 Reps
@8
6A
Hanging Leg Raise3 Sets
6-8 Reps
@9.5
6B
Single Leg Calf Raise3 Sets
6-8 Reps
@9.5
Day 3
1
Push Press (Barbell)4 Sets
3 Reps
75%
2A
Bench Press (Paused)3 Sets
5-8 Reps
@8
2B
Kroc Row3 Sets
5-8 Reps
@8
3A
Dip (Weighted)2 Sets
5-10 Reps
@8.5
3B
Chin-Up (Weighted)2 Sets
5-10 Reps
@8.5
4A
Bicep Curl (EZ Bar)2 Sets
6-8 Reps
@10
4B
Tricep Extension (Cable)2 Sets
6-8 Reps
@10
4C
Lateral Raise (Dumbbell)2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)5 Sets
8 Reps
60%
2
Push Press (Barbell)3 Sets
3 Reps
65%
3A
Incline Bench Press (Dumbbell)2 Sets
6-8 Reps
@8.5
3B
Chin-Up (Weighted)2 Sets
6-8 Reps
@8.5
4A
Pullover (Dumbbell)3 Sets
10-12 Reps
@8
4B
Hammer Curl3 Sets
6-8 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
FergusMan
6 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Run it