Program Description
Volume Dependent Intensity Programming is Cody Lefever's training principle founded on reaching high effort in each set rather than having sets that are too easy and sets that are too hard. This is an ideal program for offseason, efficient training that is based on basic GZCL principles. The concept is to do Max Rep Sets with a given weight and taking note how many reps are completed in a total of 3 sets. The number of reps determine the volume progression. For T1: 15+ reps = add 10 lbs 10-14 reps = add 5 lbs For T2: 30+ reps = add 10 lbs 25-30 reps = add 5lbs 20-24 reps = same weight For T3: Progress same as hypertrophy exercises For more info: http://swoleateveryheight.blogspot.com/2016/11/volume-dependent-intensity-progression.html?m=1
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 19, 2024 10:19
- Last EditedSep 06, 2024 02:09
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
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
AMRAP
RPE 8
2
Military Press (Barbell)
4
AMRAP
RPE 8
3
Leg Extension
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
AMRAP
RPE 8
2
Military Press (Barbell)
4
AMRAP
RPE 8
3
Leg Extension
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Military Press (Barbell)
3
AMRAP
RPE 8
3
Seated Row (Cable)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
RPE 8
2
Pull-Up (Weighted)
4
AMRAP
RPE 8
3
Dip (Assisted)
3
AMRAP
RPE 9
4
Reverse Pec Deck
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
RPE 8
2
Pull-Up (Weighted)
4
AMRAP
RPE 8
3
Dip (Assisted)
3
AMRAP
RPE 9
4
Reverse Pec Deck
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 9
4
Upright Row (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
4
AMRAP
RPE 8
3
Barbell Row
4
AMRAP
RPE 8
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
5
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
4
AMRAP
RPE 8
3
Barbell Row
4
AMRAP
RPE 8
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
5
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Barbell)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
AMRAP
RPE 8
2
Deadlift (Barbell)
4
AMRAP
RPE 8
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Lying Leg Curl
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
AMRAP
RPE 8
2
Deadlift (Barbell)
4
AMRAP
RPE 8
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Lying Leg Curl
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Lying Leg Curl
3
AMRAP
RPE 9
4
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Good Morning
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Leg Press (45 Degrees)
4
AMRAP
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Leg Press (45 Degrees)
4
AMRAP
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Front Squat (Barbell)
3
AMRAP
RPE 8
3
Hip Adductor (Machine)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
RPE 9
5
Standing Calf Raise
3
AMRAP
RPE 9
6
Tib Raise
3
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
AMRAP
@8
2
Military Press (Barbell)3 Sets
AMRAP
@8
3
Seated Row (Cable)3 Sets
AMRAP
@9
4
Bicep Curl (EZ Bar)3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)3 Sets
AMRAP
@8
2
Pull-Up (Weighted)3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)3 Sets
AMRAP
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
AMRAP
@9
4
Upright Row (Cable)3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)3 Sets
AMRAP
@8
2
Front Squat (Barbell)3 Sets
AMRAP
@8
3
Lying Leg Curl3 Sets
AMRAP
@9
4
Tricep Pushdown (Cable)3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)3 Sets
AMRAP
@8
2
Good Morning3 Sets
AMRAP
@8
3
Hip Adductor (Machine)3 Sets
AMRAP
@9
4
Hip Abductor (Machine)3 Sets
AMRAP
@9
5
Standing Calf Raise3 Sets
AMRAP
@9
6
Tib Raise3 Sets
AMRAP
@9