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May 2024 Strength Block

by Olayemi A.

Program Description

Strength block before the peak for All England’s

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    150 minutes
  • Created
    Apr 28, 2024 01:00
  • Last Edited
    May 08, 2024 02:34
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
2
Overhead Press (Barbell)
3
10 reps
3
Pendlay Row
2
8 reps
4
Chest Supported Row (Machine)
2
12 reps
5
Tricep Extension (Cable)
3
10 reps
6
Pull-Up (Weighted)
3
10 reps
7
Bicep Curl (EZ Bar)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
2
Overhead Press (Barbell)
3
10 reps
3
Pendlay Row
2
8 reps
4
Chest Supported Row (Machine)
2
12 reps
5
Tricep Extension (Cable)
3
10 reps
6
Pull-Up (Weighted)
3
10 reps
7
Bicep Curl (EZ Bar)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
2
Overhead Press (Barbell)
3
10 reps
3
Pendlay Row
2
8 reps
4
Chest Supported Row (Machine)
2
12 reps
5
Tricep Extension (Cable)
3
10 reps
6
Pull-Up (Weighted)
3
10 reps
7
Bicep Curl (EZ Bar)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
2
Overhead Press (Barbell)
3
10 reps
3
Pendlay Row
2
8 reps
4
Chest Supported Row (Machine)
2
12 reps
5
Tricep Extension (Cable)
3
10 reps
6
Pull-Up (Weighted)
3
10 reps
7
Bicep Curl (EZ Bar)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
2
1
5 reps
5 reps
RPE 6
2
Hack Squat
3
10 reps
3
Stiff Leg Deadlift
3
8 reps
4
Seated Calf Raise
3
12 reps
5
Hip Adductor (Machine)
2
15 reps
6
Hip Abductor (Machine)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
2
Hack Squat
3
10 reps
3
Stiff Leg Deadlift
3
8 reps
4
Seated Calf Raise
3
12 reps
5
Hip Adductor (Machine)
2
15 reps
6
Hip Abductor (Machine)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
3
Stiff Leg Deadlift
3
8 reps
4
Seated Calf Raise
3
12 reps
5
Hip Adductor (Machine)
2
15 reps
6
Hip Abductor (Machine)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
3
10 reps
3
Stiff Leg Deadlift
3
8 reps
4
Seated Calf Raise
3
12 reps
5
Hip Adductor (Machine)
2
15 reps
6
Hip Abductor (Machine)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
3
Pendlay Row
2
8 reps
4
Chest Supported Row (Dumbbell)
2
12 reps
5
Overhead Tricep Extension (Cable)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Dip (Weighted)
3
25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
4 reps
4 reps
4 reps
RPE 6
RPE 7
2
Overhead Press (Barbell)
3
10 reps
3
Pendlay Row
2
8 reps
4
Chest Supported Row (Dumbbell)
2
12 reps
5
Overhead Tricep Extension (Cable)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Dip (Weighted)
3
25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
3
Pendlay Row
2
8 reps
4
Chest Supported Row (Dumbbell)
2
12 reps
5
Overhead Tricep Extension (Cable)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Dip (Weighted)
3
25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
3
Pendlay Row
2
8 reps
4
Chest Supported Row (Dumbbell)
2
12 reps
5
Overhead Tricep Extension (Cable)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Dip (Weighted)
3
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
2 reps
2 reps
RPE 6
2
Deadlift (Paused)
2
6 reps
RPE 6
3
Single Leg Press
3
8 reps
4
Glute-Ham Raise
3
8-12 reps
5
Hip Adductor (Machine)
2
15 reps
6
Hip Abductor (Machine)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
2 reps
RPE 6
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 7
3
Single Leg Press
3
8 reps
4
Glute-Ham Raise
3
8-12 reps
5
Hip Adductor (Machine)
2
15 reps
6
Hip Abductor (Machine)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
2 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Single Leg Press
3
8 reps
4
Glute-Ham Raise
3
8-12 reps
5
Hip Adductor (Machine)
2
15 reps
6
Hip Abductor (Machine)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Paused)
2
6 reps
RPE 8.5
3
Single Leg Press
3
8 reps
4
Glute-Ham Raise
3
8-12 reps
5
Hip Adductor (Machine)
2
15 reps
6
Hip Abductor (Machine)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
2
Skull Crusher
3
10 reps
3
Pendlay Row
2
10 reps
4
Chest Supported Row (Machine)
2
12 reps
5
Lateral Raise (Cable)
3
12 reps
6
Pull-Up (Weighted)
3
12 reps
7
Incline Curl (Dumbbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
2
Skull Crusher
3
10 reps
3
Pendlay Row
2
10 reps
4
Chest Supported Row (Machine)
2
12 reps
5
Lateral Raise (Cable)
3
12 reps
6
Pull-Up (Weighted)
3
12 reps
7
Incline Curl (Dumbbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
2
Skull Crusher
3
10 reps
3
Pendlay Row
2
10 reps
4
Chest Supported Row (Machine)
2
12 reps
5
Lateral Raise (Cable)
3
12 reps
6
Pull-Up (Weighted)
3
12 reps
7
Incline Curl (Dumbbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
2
Skull Crusher
1
2
1010 reps
10 reps
3
Pendlay Row
2
10 reps
4
Chest Supported Row (Machine)
2
12 reps
5
Lateral Raise (Cable)
3
12 reps
6
Pull-Up (Weighted)
3
12 reps
7
Incline Curl (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
2
Pin Press Bench (Barbell)
3
5 reps
3
Deficit Deadlift (Barbell)
3
5 reps
4
Leg Curl
3
10 reps
5
Standing Calf Raise
2
10 reps
6
Hip Adductor (Machine)
2
15 reps
7
Hip Abductor (Machine)
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
2
Pin Press Bench (Barbell)
3
5 reps
3
Deficit Deadlift (Barbell)
3
5 reps
4
Leg Curl
3
10 reps
5
Standing Calf Raise
2
10 reps
6
Hip Adductor (Machine)
2
15 reps
7
Hip Abductor (Machine)
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
2
Pin Press Bench (Barbell)
3
5 reps
3
Deficit Deadlift (Barbell)
3
5 reps
4
Leg Curl
3
10 reps
5
Standing Calf Raise
2
10 reps
6
Hip Adductor (Machine)
2
15 reps
7
Hip Abductor (Machine)
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
2
Pin Press Bench (Barbell)
3
5 reps
3
Deficit Deadlift (Barbell)
3
5 reps
4
Leg Curl
3
10 reps
5
Standing Calf Raise
2
10 reps
6
Hip Adductor (Machine)
2
15 reps
7
Hip Abductor (Machine)
2
15 reps
Week 1
1 / 4 Weeks
Day 1
1
Feet Up Bench
1 Set
3 Sets
1 Reps
8 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pendlay Row
2 Sets
8 Reps
4
Chest Supported Row (Machine)
2 Sets
12 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Pull-Up (Weighted)
3 Sets
10 Reps
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 3
1
Bench Press (Paused)
2 Sets
3 Sets
4 Reps
4 Reps
@6
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pendlay Row
2 Sets
8 Reps
4
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Dip (Weighted)
3 Sets
25 Reps
Day 2
1
Pin Squat
2 Sets
1 Set
5 Reps
5 Reps
@6
2
Hack Squat
3 Sets
10 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Hip Abductor (Machine)
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
3 Sets
2 Reps
2 Reps
@6
2
Deadlift (Paused)
2 Sets
6 Reps
@6
3
Single Leg Press
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Hip Abductor (Machine)
2 Sets
15 Reps
Day 6
1
Squat (Low Bar)
1 Set
3 Sets
2 Reps
5 Reps
2
Pin Press Bench (Barbell)
3 Sets
5 Reps
3
Deficit Deadlift (Barbell)
3 Sets
5 Reps
4
Leg Curl
3 Sets
10 Reps
5
Standing Calf Raise
2 Sets
10 Reps
6
Hip Adductor (Machine)
2 Sets
15 Reps
7
Hip Abductor (Machine)
2 Sets
15 Reps
Day 5
1
Bench Press (Paused)
1 Set
5 Sets
1 Reps
2 Reps
2
Skull Crusher
3 Sets
10 Reps
3
Pendlay Row
2 Sets
10 Reps
4
Chest Supported Row (Machine)
2 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Pull-Up (Weighted)
3 Sets
12 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps