Program Description
Get squat/lower body stronger.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Olympic Weightlifting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout110 minutes
- CreatedJun 03, 2024 06:58
- Last EditedSep 02, 2024 08:32
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Front Squat (Barbell)
3
10 reps
3
Romanian Deadlift (Barbell)
3
10 reps
4
Hamstring Curl
3
12 reps
5
Leg Press
2
1
10 reps
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Front Squat (Barbell)
5
10 reps
3
Romanian Deadlift (Barbell)
4
6 reps
4
Hamstring Curl
3
12 reps
5
Leg Press
2
1
10 reps
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
2
Front Squat (Barbell)
8
8 reps
3
Romanian Deadlift (Barbell)
6
5 reps
4
Hamstring Curl
5
12 reps
5
Leg Press
2
3
10 reps
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
2
Front Squat (Barbell)
4
6 reps
3
Romanian Deadlift (Barbell)
4
4 reps
4
Hamstring Curl
4
12 reps
5
Leg Press
2
2
10 reps
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9.5
2
Front Squat (Barbell)
3
5 reps
3
Romanian Deadlift (Barbell)
3
4 reps
4
Hamstring Curl
3
10 reps
5
Leg Press
2
1
10 reps
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Snatch Deadlift
3
6 reps
3
Good Morning
3
8 reps
4
Lunge (Barbell)
3
10 reps
5
Back Extension
2
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
2
Snatch Deadlift
4
6 reps
3
Good Morning
4
8 reps
4
Lunge (Barbell)
4
10 reps
5
Back Extension
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Snatch Deadlift
5
5 reps
3
Good Morning
5
6 reps
4
Lunge (Barbell)
5
10 reps
5
Back Extension
4
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
2
Snatch Deadlift
4
4 reps
3
Good Morning
3
6 reps
4
Lunge (Barbell)
4
10 reps
5
Back Extension
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Snatch Deadlift
3
3 reps
3
Good Morning
3
5 reps
4
Lunge (Barbell)
3
8 reps
5
Back Extension
2
1
8 reps
8 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)3 Sets
5 Reps
2
Front Squat (Barbell)3 Sets
10 Reps
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
4
Hamstring Curl3 Sets
12 Reps
5
Leg Press2 Sets
1 Set
10 Reps
10 Reps
@6
Day 2
1
Squat (Barbell)3 Sets
5 Reps
2
Snatch Deadlift3 Sets
6 Reps
3
Good Morning3 Sets
8 Reps
4
Lunge (Barbell)3 Sets
10 Reps
5
Back Extension2 Sets
1 Set
12 Reps
12 Reps
@8