Program Description
A
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedFeb 20, 2024 10:41
- Last EditedMay 08, 2024 02:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Bench Press (Dumbbell)
4
3
Z Press
3
4
Bent Over Row (Barbell)
3
5
Chin-Up (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Bench Press (Dumbbell)
4
3
Z Press
3
4
Bent Over Row (Barbell)
3
5
Chin-Up (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Bench Press (Dumbbell)
4
3
Z Press
3
4
Bent Over Row (Barbell)
3
5
Chin-Up (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Bench Press (Dumbbell)
4
3
Z Press
3
4
Bent Over Row (Barbell)
3
5
Chin-Up (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Bench Press (Dumbbell)
4
3
Z Press
3
4
Bent Over Row (Barbell)
3
5
Chin-Up (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Bench Press (Dumbbell)
4
3
Z Press
3
4
Bent Over Row (Barbell)
3
5
Chin-Up (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Bench Press (Dumbbell)
4
3
Z Press
3
4
Bent Over Row (Barbell)
3
5
Chin-Up (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Bench Press (Dumbbell)
4
3
Z Press
3
4
Bent Over Row (Barbell)
3
5
Chin-Up (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
2
Romanian Deadlift (Dumbbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Upright Row (Barbell)
3
5
Shrug (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
2
Romanian Deadlift (Dumbbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Upright Row (Barbell)
3
5
Shrug (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
2
Romanian Deadlift (Dumbbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Upright Row (Barbell)
3
5
Shrug (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
2
Romanian Deadlift (Dumbbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Upright Row (Barbell)
3
5
Shrug (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
2
Romanian Deadlift (Dumbbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Upright Row (Barbell)
3
5
Shrug (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
2
Romanian Deadlift (Dumbbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Upright Row (Barbell)
3
5
Shrug (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
2
Romanian Deadlift (Dumbbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Upright Row (Barbell)
3
5
Shrug (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
2
Romanian Deadlift (Dumbbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Upright Row (Barbell)
3
5
Shrug (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
2
Goblet Squat
4
3
Hip Thrust (Barbell)
3
4
Inverted Row
3
5
Push Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
2
Goblet Squat
4
3
Hip Thrust (Barbell)
3
4
Inverted Row
3
5
Push Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
2
Goblet Squat
4
3
Hip Thrust (Barbell)
3
4
Inverted Row
3
5
Push Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
2
Goblet Squat
4
3
Hip Thrust (Barbell)
3
4
Inverted Row
3
5
Push Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
2
Goblet Squat
4
3
Hip Thrust (Barbell)
3
4
Inverted Row
3
5
Push Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
2
Goblet Squat
4
3
Hip Thrust (Barbell)
3
4
Inverted Row
3
5
Push Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
2
Goblet Squat
4
3
Hip Thrust (Barbell)
3
4
Inverted Row
3
5
Push Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
2
Goblet Squat
4
3
Hip Thrust (Barbell)
3
4
Inverted Row
3
5
Push Up
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Bench Press (Dumbbell)
4
3
Z Press
3
4
Bent Over Row (Barbell)
3
5
Chin-Up (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
2
Romanian Deadlift (Dumbbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Upright Row (Barbell)
3
5
Shrug (Barbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
2
Goblet Squat
4
3
Hip Thrust (Barbell)
3
4
Inverted Row
3
5
Push Up
3
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)3 Sets
2
Bench Press (Dumbbell)4 Sets
3
Z Press3 Sets
4
Bent Over Row (Barbell)3 Sets
5
Chin-Up (Bodyweight)3 Sets
Day 2
1
Front Squat (Barbell)5 Sets
2
Romanian Deadlift (Dumbbell)4 Sets
3
Incline Bench Press (Dumbbell)3 Sets
4
Upright Row (Barbell)3 Sets
5
Shrug (Barbell)3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)5 Sets
2
Goblet Squat4 Sets
3
Hip Thrust (Barbell)3 Sets
4
Inverted Row3 Sets
5
Push Up3 Sets