Program Description
Becoming stronger and gaining muscle mass
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedFeb 16, 2024 03:49
- Last EditedSep 07, 2024 06:54
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
2
Squat (Paused)
1
2
10 reps
8 reps
60%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
2
Squat (Paused)
1
2
10 reps
8 reps
60%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
2
Squat (Paused)
1
2
10 reps
8 reps
60%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
2
Squat (Paused)
1
2
10 reps
8 reps
60%
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
8 reps
8 reps
6 reps
10 reps
65%
70%
75%
65%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
8 reps
60%
70%
80%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
8 reps
8 reps
6 reps
10 reps
65%
70%
75%
65%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
8 reps
60%
70%
80%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
8 reps
8 reps
6 reps
10 reps
65%
70%
75%
65%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
8 reps
60%
70%
80%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
8 reps
8 reps
6 reps
10 reps
65%
70%
75%
65%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
8 reps
60%
70%
80%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
2
Deadlift (Paused)
1
1
1
10 reps
8 reps
8 reps
60%
65%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
2
Deadlift (Paused)
1
1
1
10 reps
8 reps
8 reps
60%
65%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
2
Deadlift (Paused)
1
1
1
10 reps
8 reps
8 reps
60%
65%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
85%
2
Deadlift (Paused)
1
1
1
10 reps
8 reps
8 reps
60%
65%
70%
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Squat (Paused)1 Set
2 Sets
10 Reps
8 Reps
60%
65%
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
Day 2
1
Bench Press (Paused)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
10 Reps
65%
70%
75%
65%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
8 Reps
60%
70%
80%
75%
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Deadlift (Paused)1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
60%
65%
70%