5.0
(1 rating)
Program Description
Work hard, make real progress
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMay 12, 2024 03:42
- Last EditedSep 04, 2024 06:10
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
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
2
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)3 Sets
10 Reps
@10
2
Chin-Up (Weighted)3 Sets
8 Reps
@10
3
Bench Press (Close Grip)2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)3 Sets
8 Reps
@10
2
Seal Row3 Sets
8 Reps
@10
3
Standing Calf Raise2 Sets
10 Reps
@10
Day 1
1
Deadlift (Barbell)2 Sets
6 Reps
@10
2
Overhead Press (Barbell)3 Sets
8 Reps
@10
3
Bicep Curl (Dumbbell)2 Sets
10 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Elliot P.Man
3 months ago
5 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I can finally try as hard as possible on every set, and I’m seeing results I’ve never had before