Program Description
This Program is designed for individuals who are preparing to join military service and the goal of this program is to build size and strength.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJan 26, 2024 07:25
- Last EditedAug 28, 2024 05:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 9
5
Face Pull
3
20 reps
RPE 7
6
Back Extension
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 9
5
Face Pull
3
20 reps
RPE 8
6
Back Extension
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8.5
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 9
5
Face Pull
3
20 reps
RPE 8
6
Back Extension
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 8
6
Back Extension
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
3
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 7
7
Standing Calf Raise
4
10 reps
RPE 7
8
Plank
1
2 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
3
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 7
7
Standing Calf Raise
4
10 reps
RPE 7
8
Plank
1
2 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
3
RPE 10
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 7
7
Standing Calf Raise
4
10 reps
RPE 7
8
Plank
1
2 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
3
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Standing Calf Raise
4
10 reps
RPE 8
8
Plank
1
2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Barbell Row
3
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
4
Dip (Weighted)
2
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Skull Crusher
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Barbell Row
3
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
2
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Skull Crusher
1
2
10 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Barbell Row
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Skull Crusher
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Barbell Row
3
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Weighted)
2
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Skull Crusher
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Power Clean
3
5 reps
RPE 7
3
Dumbbell Row
2
1
10 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 7
6
Lying Leg Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Power Clean
3
3 reps
RPE 8
3
Dumbbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 8.5
5
Hammer Curl
3
8 reps
RPE 9
6
Lying Leg Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
95%
2
Power Clean
3
3 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 8
6
Lying Leg Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
100%
2
Power Clean
3
5 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Leg Curl
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)3 Sets
6 Reps
75%
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8.5
3
Seated Row (Cable)3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)4 Sets
10 Reps
@9
5
Face Pull3 Sets
20 Reps
@7
6
Back Extension3 Sets
12 Reps
@7
7
Farmer's Walk (Weighted)3 Sets
Day 2
1
Squat (Barbell)3 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8.5
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8
4
Pull-Up (Weighted)3 Sets
@10
5
Bicep Curl (Barbell)2 Sets
1 Set
10 Reps
8 Reps
@7
@8
6
Seated Calf Raise4 Sets
10 Reps
@7
7
Standing Calf Raise4 Sets
10 Reps
@7
8
Plank1 Set
2 mins
Day 3
1
Bench Press (Barbell)3 Sets
6 Reps
75%
2
Barbell Row3 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8.5
4
Dip (Weighted)2 Sets
@10
5
Lateral Raise (Dumbbell)3 Sets
20 Reps
@7
6
Skull Crusher3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)3 Sets
5 Reps
80%
2
Power Clean3 Sets
5 Reps
@7
3
Dumbbell Row2 Sets
1 Set
10 Reps
8 Reps
@8
@9
4
Lat Pulldown3 Sets
10 Reps
@8
5
Hammer Curl3 Sets
10 Reps
@7
6
Lying Leg Curl3 Sets
15 Reps
@7