Program Description
This program is meant to get you jacked in the first two waves and then hone that strength to become as strong as a bear🐻 Progress 5lbs or 1% each week to main lifts (depending on strength level) Wave 1- 70% Wave 2-75% Wave 3-85% Main lifts progressed: SBD and OHP
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout70 minutes
- CreatedMay 25, 2024 08:03
- Last EditedMay 27, 2024 07:45
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
5 reps
3
Lunge (Barbell)
3
12 reps
4
Hamstring Curl
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11 reps
2
Deadlift (Barbell)
2
6 reps
3
Lunge (Barbell)
3
12 reps
4
Hamstring Curl
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
14 reps
2
Deadlift (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Deadlift (Barbell)
3
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
2
4 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
11 reps
2
Deadlift (Barbell)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2
Deadlift (Barbell)
3
2 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
2
Deadlift (Barbell)
3
1 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
2
Deadlift (Barbell)
1
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Overhead Press (Barbell)
3
10 reps
4
Wide Grip Pull-Up
4
8 reps
5
Bicep Curl (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
11 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Overhead Press (Barbell)
2
11 reps
4
Wide Grip Pull-Up
3
10 reps
5
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
14 reps
2
Bent Over Row (Barbell)
1
16 reps
3
Overhead Press (Barbell)
1
14 reps
4
Wide Grip Pull-Up
1
16 reps
5
Bicep Curl (Barbell)
1
14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
4
8 reps
3
Overhead Press (Barbell)
5
5 reps
4
Wide Grip Pull-Up
3
10 reps
5
Bicep Curl (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Bent Over Row (Barbell)
3
9 reps
3
Overhead Press (Barbell)
4
6 reps
4
Wide Grip Pull-Up
3
11 reps
5
Bicep Curl (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
11 reps
2
Bent Over Row (Barbell)
2
9 reps
3
Overhead Press (Barbell)
1
11 reps
4
Wide Grip Pull-Up
2
11 reps
5
Bicep Curl (Barbell)
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Overhead Press (Barbell)
5
3 reps
4
Wide Grip Pull-Up
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
2
Bent Over Row (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
2 reps
4
Wide Grip Pull-Up
2
12 reps
5
Bicep Curl (Barbell)
2
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7 reps
2
Bent Over Row (Barbell)
2
5 reps
3
Overhead Press (Barbell)
1
6 reps
4
Wide Grip Pull-Up
2
12 reps
5
Bicep Curl (Barbell)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Stiff Leg Deadlift
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
11 reps
2
Stiff Leg Deadlift
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Stiff Leg Deadlift
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
2
Stiff Leg Deadlift
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
2
Stiff Leg Deadlift
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
2
Stiff Leg Deadlift
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Stiff Leg Deadlift
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Stiff Leg Deadlift
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Stiff Leg Deadlift
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Wide Grip Pull-Up
3
10 reps
3
Overhead Press (Barbell)
3
12 reps
4
Bent Over Row (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
11 reps
2
Wide Grip Pull-Up
3
10 reps
3
Overhead Press (Barbell)
2
10 reps
4
Bent Over Row (Barbell)
3
13 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Wide Grip Pull-Up
3
10 reps
3
Overhead Press (Barbell)
3
12 reps
4
Bent Over Row (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Overhead Press (Barbell)
3
10 reps
4
Bent Over Row (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Wide Grip Pull-Up
2
10 reps
3
Overhead Press (Barbell)
3
8 reps
4
Bent Over Row (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
2
Wide Grip Pull-Up
2
10 reps
3
Overhead Press (Barbell)
2
8 reps
4
Bent Over Row (Barbell)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
2
Wide Grip Pull-Up
2
12 reps
3
Overhead Press (Barbell)
3
5 reps
4
Bent Over Row (Barbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Wide Grip Pull-Up
2
12 reps
3
Overhead Press (Barbell)
2
5 reps
4
Bent Over Row (Barbell)
2
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Wide Grip Pull-Up
2
12 reps
3
Overhead Press (Barbell)
2
5 reps
4
Bent Over Row (Barbell)
2
12 reps
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)4 Sets
8 Reps
2
Deadlift (Barbell)3 Sets
5 Reps
3
Lunge (Barbell)3 Sets
12 Reps
4
Hamstring Curl2 Sets
10 Reps
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
2
Bent Over Row (Barbell)3 Sets
10 Reps
3
Overhead Press (Barbell)3 Sets
10 Reps
4
Wide Grip Pull-Up4 Sets
8 Reps
5
Bicep Curl (Barbell)2 Sets
10 Reps
Day 3
1
Squat (Barbell)2 Sets
10 Reps
2
Stiff Leg Deadlift2 Sets
10 Reps
Day 4
1
Bench Press (Barbell)3 Sets
10 Reps
2
Wide Grip Pull-Up3 Sets
10 Reps
3
Overhead Press (Barbell)3 Sets
12 Reps
4
Bent Over Row (Barbell)3 Sets
12 Reps