4.0
(1 rating)
Program Description
Based on Bromley’s intensity/volume program, Modified for 4 days per week and adding accessories. This is meant to increase exposure to higher reps (8-12) and fill in gaps from years of just SBD. It’s a bridge out of Starting Strength. Each day is 2 main lifts and 2 accessory lifts. The accessory lifts can be changed out every 3 weeks. They should not interfere with main lifts. They can be done as super sets with the main lifts, or as straight sets afterwards. Using just a barbell and dumbells so you can do it in a home gym or a gym gym, but you can sub out the accessories for anything you want. Main lifts are meant to be slightly submaximal, while accessories may go closer to failure. You can use your week 6 performance to update maxes in week 7-12, or you can stick with the old training maxes. Week 11 drops out the volume so week 12 can be a test week. After this program, you should be in a good position to go for more volume or more intensity.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedApr 11, 2024 04:29
- Last EditedJul 07, 2024 06:18
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Jacob MccannAge 34, Man
2 months ago
I am the author. I’m finishing up. I have finished up the program. Probably put around 30 pounds on the squat and 20 pounds on the bench.
I feel like the program did a good job of getting me used to more volume than before. I do think the ramp up to heavier weights might be too fast near the end, so it could be appropriate to be less agressive with the loading on the later weeks. Maybe extend it to 15 or 18 weeks for a more gradual weight increase.
Overall pretty happy with it.