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Workout Program

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gifeh42226

Workout program for intermediate

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Workout Program

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gifeh42226
10 views1 page
Workout program for intermediate

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Workout program

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Workout program for intermediate

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10 views1 page

Workout Program

Uploaded by

gifeh42226
Workout program for intermediate

Copyright:

© All Rights Reserved
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Advanced Strength Program (5 Days per Week, Periodized)

 Objective: Focus on pure strength, based on powerlifting principles.


 Frequency: 5 days per week (Squat, Bench, Deadlift focus)

Day 1: Squat Focus

Exercise Sets Reps


Squat (Low Bar/High Bar) 5 3-5
Front Squat 4 6-8
Bulgarian Split Squat 3 8-10
Leg Curl Machine 4 10-12

Day 2: Bench Focus

Exercise Sets Reps


Bench Press 5 3-5
Close-Grip Bench Press 4 6-8
Incline Dumbbell Press 3 8-10
Cable Fly 3 10-12

Day 3: Deadlift Focus

Exercise Sets Reps


Deadlift (Conventional/Sumo) 5 3-5
Romanian Deadlift 4 6-8
Barbell Row 4 6-8
Pull-Ups/Lat Pulldown 4 8-10

Day 4: Accessory Work (Arms & Shoulders)

Exercise Sets Reps


Overhead Press 4 6-8
Lateral Raises 4 10-12
Barbell Curls 4 8-10
Skull Crushers 4 8-10

Day 5: Squat & Bench Combo

Exercise Sets Reps


Squats 4 6-8
Bench Press 4 6-8
Leg Press 3 8-10
Incline Dumbbell Bench 3 8-10

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