Intermediate
Upper / lower strength
Four days built around the big barbell lifts. Add weight every week.
- Weeks
- 8
- Days a week
- 4
- Goal
- Get stronger
- Start
Session 1
Upper A
Bench and row
- Barbell bench press
150 s rest3 swaps
4 × 6
- Barbell row
120 s rest4 swaps
4 × 8
- Seated dumbbell shoulder press
90 s rest3 swaps
3 × 10
- Wide-grip lat pulldown
90 s rest4 swaps
3 × 10
- Rope triceps pushdown
60 s rest3 swaps
3 × 12
- Dumbbell curl
60 s rest3 swaps
3 × 12
- Start
Session 2
Lower A
Squat
- Barbell back squat
180 s rest3 swaps
4 × 6
- Romanian deadlift
120 s rest3 swaps
3 × 8
- Dumbbell lunge
90 s rest
3 × 10
- Seated leg curl
60 s rest2 swaps
3 × 12
- Standing calf raise
45 s rest
4 × 15
- Start
Session 3
Upper B
Press and pull-up
- Barbell overhead press
150 s rest2 swaps
4 × 6
- Wide-grip pull-up
120 s rest3 swaps
4 × max
- Dumbbell bench press
90 s rest3 swaps
3 × 10
- Close-grip seated cable row
90 s rest5 swaps
3 × 10
- Lateral raise
60 s rest3 swaps
3 × 15
- Bench dip
60 s rest2 swaps
3 × 12
- Start
Session 4
Lower B
Deadlift
- Deadlift
180 s rest3 swaps
4 × 5
- Leg press
120 s rest3 swaps
3 × 10
- Goblet squat
90 s rest2 swaps
3 × 12
- Glute bridge
60 s rest
3 × 15
- Forearm plank
45 s rest
3 × 45 sec