Program Description
Strength and hypertrophy. Linear periodization set up with a focus on progressive overload built into the training program. Add weight to all lifts at the beginning of week 4. Designed to be a long term, sustainable training program that can be re-run as many times as you like. Deload recommended at the end of week 6 prior to starting over on week 1.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedMay 03, 2024 07:37
- Last EditedMay 22, 2024 02:05
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
5
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
5
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Stiff Leg Deadlift
5
10 reps
RPE 8.5
3
Standing Calf Raise
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Stiff Leg Deadlift
5
10 reps
RPE 8.5
3
Standing Calf Raise
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
5
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
5
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
@8
2
Pull-Up (Weighted)3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)3 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)3 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)3 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)3 Sets
5 Reps
@8
2
Stiff Leg Deadlift3 Sets
10 Reps
@8.5
3
Standing Calf Raise3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)3 Sets
5 Reps
@8
2
Pull-Up (Weighted)3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)3 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)3 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)3 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8
3
Standing Calf Raise3 Sets
15 Reps
@9