About This Program
A progressive overload strength program designed for intermediate lifters. Build strength in all major compound lifts with structured weekly progression.
Program Structure
1 weeks · 4 total sessions
Week 1
4 days
Week 1 Preview
Upper Body Push
- Barbell Bench Press — 4 × 6-8 · 180s rest
- Overhead Press — 3 × 8-10 · 120s rest
- Incline Dumbbell Press — 3 × 10-12 · 90s rest
- Lateral Raises — 4 × 12-15 · 60s rest
- + 1 more exercises
Lower Body
- Barbell Back Squat — 4 × 5-6 · 240s rest
- Romanian Deadlift — 3 × 8-10 · 120s rest
- Leg Press — 3 × 10-12 · 90s rest
- Walking Lunges — 3 × 12 each · 60s rest
- + 1 more exercises
+ 2 more days in Week 1