Level: Intermediate
Program Goal: A strength, power, and muscle program for those who are no longer beginners. When an athlete has considerable strength such as they can bench press there own body-weight and squat/dead-lift twice there body-weight. Good to follow after a beginner program. Recommended to not change anything in the program.
Monday
Squat, 5×5 Ramp weight to top set of 5
Bench press, 5×5 Ramp weight to top set of 5
Barbell Row, 5×5 Ramp Weight to top set of 5
Weighted Hyper’s, 2 sets
sit-ups, 4 sets
Wednesday Squat, 4×5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Military Press, 4×5 Ramping weight to top set of 5
Dead-lift, 4×5 Ramping weight to top set of 5
Si-tups, 3 sets
Friday Squat, 4×5, 1×3, 1×8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench Press, 4×5, 1×3, 1×8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row, 4×5, 1×3, 1×8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Weighted Dips, 3 sets of 5-8 reps
Barbell Curls, 3 sets of 8 reps
Tricep Extensions, 3 sets of 8 reps
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