Program Description
So I don't waste away on this very long cut (125kg-95kg)
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 05, 2024 04:50
- Last EditedAug 31, 2024 08:34
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
60%
2
Overhead Press (Barbell)
3
4-6 reps
70%
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
65%
2
Overhead Press (Barbell)
3
4-6 reps
75%
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
70%
2
Overhead Press (Barbell)
3
4-6 reps
80%
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5-8 reps
75%
2
Overhead Press (Barbell)
2
2
4-6 reps
4-6 reps
85%
80%
3
Lateral Raise (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 10
RPE 9
4
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 7
2
Overhead Press (Barbell)
2
4-6 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4-6 reps
75%
2
Overhead Press (Barbell)
3
3-5 reps
80%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
6-9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4-6 reps
80%
2
Overhead Press (Barbell)
3
3-5 reps
85%
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
90%
85%
2
Overhead Press (Barbell)
2
3-5 reps
90%
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-7 reps
RPE 8-9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Spider Curl
2
6-8 reps
RPE 7-8
4
Hammer Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-7 reps
RPE 8-9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
3
Spider Curl
2
6-8 reps
RPE 8-9
4
Hammer Curl
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-7 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Spider Curl
2
6-8 reps
RPE 9
4
Hammer Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
4-7 reps
4-7 reps
RPE 10
RPE 9
2
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
3
Spider Curl
3
6-8 reps
RPE 9
4
Hammer Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-7 reps
RPE 7
2
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7
3
Spider Curl
1
6-8 reps
RPE 7
4
Hammer Curl
1
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
4-7 reps
RPE 8-9
2
Incline Curl (Dumbbell)
3
6-8 reps
RPE 8
3
Spider Curl
3
6-8 reps
RPE 8
4
Hammer Curl
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
4-7 reps
RPE 8-9
2
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Spider Curl
3
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-7 reps
RPE 10
2
Incline Curl (Dumbbell)
4
6-8 reps
RPE 9
3
Spider Curl
3
6-8 reps
RPE 9
4
Hammer Curl
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
55%
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
RPE 7
3
Lat Pulldown
4
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
RPE 8
3
Lat Pulldown
4
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
62%
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
10 reps
10 reps
65%
62%
2
Bulgarian Split Squat (Barbell)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Lat Pulldown
2
2
10-15 reps
10-15 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
60%
2
Bulgarian Split Squat (Barbell)
2
5-8 reps
RPE 6
3
Lat Pulldown
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
62%
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lat Pulldown
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
75%
70%
2
Bulgarian Split Squat (Barbell)
4
4-6 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
8 reps
8 reps
75%
70%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
4-7 reps
RPE 8-9
4
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
80%
77%
72%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
4-7 reps
RPE 8-9
4
Hammer Curl
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
83%
80%
75%
70%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
1
1
1
4-7 reps
4-7 reps
4-7 reps
RPE 10
RPE 9.5
RPE 9
4
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
8 reps
8 reps
8 reps
8 reps
87%
80%
75%
72%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
4
4-7 reps
RPE 10
4
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Pushdown (Cable)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
75%
2
Pull-Up (Bodyweight)
2
4-7 reps
RPE 8
3
Hammer Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2
5 reps
5 reps
5 reps
80%
75%
70%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
4
4-7 reps
RPE 8-9
4
Hammer Curl
1
3
6-8 reps
6-8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
87%
80%
75%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
4
4-7 reps
RPE 9
4
Hammer Curl
4
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
90%
85%
80%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 10
3
Pull-Up (Bodyweight)
4
4-7 reps
RPE 10
4
Hammer Curl
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
8 reps
70%
65%
2
Larsen Press (Barbell)
1
3
10 reps
10 reps
70%
65%
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
8 reps
75%
70%
2
Larsen Press (Barbell)
4
10 reps
72%
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
77%
75%
72%
2
Larsen Press (Barbell)
4
10 reps
75%
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
80%
77%
72%
2
Larsen Press (Barbell)
1
4
10 reps
10 reps
80%
75%
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
70%
2
Larsen Press (Barbell)
2
8 reps
70%
3
Bench Press (Dumbbell)
1
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
75%
70%
2
Larsen Press (Barbell)
1
3
8 reps
8 reps
75%
70%
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
80%
75%
2
Larsen Press (Barbell)
1
3
8 reps
8 reps
80%
75%
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
85%
80%
75%
2
Larsen Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
82%
77%
75%
3
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Bodyweight)4 Sets
4-7 Reps
@8-9
2
Incline Curl (Dumbbell)3 Sets
8-10 Reps
@7.5
3
Spider Curl2 Sets
6-8 Reps
@7-8
4
Hammer Curl2 Sets
8-12 Reps
@8
Day 3
1
Deadlift (Barbell)4 Sets
10 Reps
55%
2
Bulgarian Split Squat (Barbell)3 Sets
5-8 Reps
@7
3
Lat Pulldown4 Sets
10-15 Reps
@7.5
Day 5
1
High Bar Squat (Barbell)1 Set
3 Sets
8 Reps
8 Reps
70%
65%
2
Larsen Press (Barbell)1 Set
3 Sets
10 Reps
10 Reps
70%
65%
3
Bench Press (Dumbbell)2 Sets
10-15 Reps
@6-7
Day 1
1
Romanian Deadlift (Barbell)4 Sets
5-8 Reps
60%
2
Overhead Press (Barbell)3 Sets
4-6 Reps
70%
3
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@8
4
Tricep Pushdown (Cable)3 Sets
8-10 Reps
@7
Day 4
1
Overhead Press (Barbell)2 Sets
2 Sets
8 Reps
8 Reps
75%
70%
2
Pull-Up (Weighted)1 Set
2-4 Reps
@9-10
3
Pull-Up (Bodyweight)3 Sets
4-7 Reps
@8-9
4
Hammer Curl1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@8
5
Tricep Pushdown (Cable)1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@8