Program Description
Higher volume accessories with middle volume powerlifting movements, utilizes multiple variations of primary powerlifting movements to minimize overall load.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedJun 02, 2024 12:29
- Last EditedJun 02, 2024 11:48
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larson Bench
1
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
3
8 reps
RPE 6
5
Chest Fly (Cable)
3
10 reps
RPE 8.5-9.5
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
3
8 reps
RPE 6
5
Chest Fly (Cable)
3
10 reps
RPE 8.5-9.5
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larson Bench
1
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
3
8 reps
RPE 6
5
Chest Fly (Cable)
3
10 reps
RPE 8.5-9.5
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
3
8 reps
RPE 6
5
Chest Fly (Cable)
3
10 reps
RPE 8.5-9.5
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
4
8 reps
RPE 7
3
Back Extension
4
12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Walking Lunge
4
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
4
5 reps
RPE 7
3
Back Extension
4
12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Walking Lunge
4
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
4
8 reps
RPE 7
3
Back Extension
4
12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Walking Lunge
4
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
4
5 reps
RPE 7
3
Back Extension
4
12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Walking Lunge
4
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
8 reps
5 reps
RPE 8.5-9.5
RPE 7-8
RPE 7-8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
6 reps
RPE 7
4
Front Raise
3
8 reps
RPE 9
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
7
Face Pull
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
8 reps
5 reps
RPE 8.5-9.5
RPE 7-8
RPE 7-8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
6 reps
RPE 7
4
Front Raise
3
8 reps
RPE 9
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
7
Face Pull
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
8 reps
5 reps
RPE 8.5-9.5
RPE 7-8
RPE 7-8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
6 reps
RPE 7
4
Front Raise
3
8 reps
RPE 9
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
7
Face Pull
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
8 reps
5 reps
RPE 8.5-9.5
RPE 7-8
RPE 7-8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
6 reps
RPE 7
4
Front Raise
3
8 reps
RPE 9
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
7
Face Pull
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Low Bar)
3
8 reps
RPE 8
3
Leg Extension
4
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Barbell)
1
10 reps
RPE 8
6
Side Bend (Dumbbell)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
5 reps
RPE 9
2
Squat (Low Bar)
3
8 reps
RPE 8
3
Leg Extension
4
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Barbell)
1
10 reps
RPE 8
6
Side Bend (Dumbbell)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Low Bar)
3
8 reps
RPE 8
3
Leg Extension
4
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Barbell)
1
10 reps
RPE 8
6
Side Bend (Dumbbell)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
5 reps
RPE 9
2
Squat (Low Bar)
3
8 reps
RPE 8
3
Leg Extension
4
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Barbell)
1
10 reps
RPE 8
6
Side Bend (Dumbbell)
1
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Larson Bench1 Set
5 Reps
@8
2
Bench Press (Barbell)3 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6-7
@7-8
@8-9
@9-10
4
Lateral Raise (Cable)3 Sets
8 Reps
@6
5
Chest Fly (Cable)3 Sets
10 Reps
@8.5-9.5
6
Single Arm Tricep Extension (Cable)3 Sets
6 Reps
@8
7
Bicep Curl (Dumbbell)1 Set
AMRAP
@10
Day 2
1
Snatch Deadlift1 Set
5 Reps
@8-9
2
Deadlift (Barbell)4 Sets
8 Reps
@7
3
Back Extension4 Sets
12 Reps
@8.5
4
Hip Adductor (Machine)3 Sets
10 Reps
@7
5
Hip Abductor (Machine)3 Sets
10 Reps
@7
6
Walking Lunge4 Sets
6 Reps
@9
Day 3
1
Bench Press (Close Grip)1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
@8.5-9.5
@7-8
@7-8
2
Bent Over Row (Dumbbell)3 Sets
10 Reps
@8-9
3
Lateral Raise (Cable)3 Sets
6 Reps
@7
4
Front Raise3 Sets
8 Reps
@9
5
Lat Pulldown1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@8
@7
6
Overhead Tricep Extension (Cable)3 Sets
10 Reps
@6
7
Face Pull4 Sets
8 Reps
@8
Day 4
1
High Bar Squat (Barbell)1 Set
5 Reps
@9
2
Squat (Low Bar)3 Sets
8 Reps
@8
3
Leg Extension4 Sets
6 Reps
@7
4
Romanian Deadlift (Barbell)2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
5
Hip Thrust (Barbell)1 Set
10 Reps
@8
6
Side Bend (Dumbbell)1 Set
10 Reps
@6