8 Week Intermediate Strength Block

By Squats & Science

	Intermediate (2-3 years)
	40 minutes/day \| 4 days/week \| 8 weeks
	Gain Strength, Powerlifting
	Bodyweight, Barbell, Squat Rack, Exercise Ball, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Pull up bar, Box, Incline Bench Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations).

The program calls for pin squats. If you don’t have adjustable guards on your squat rack, pause squats can be used here.

The program also calls for horizontal pull and vertical pull movements. Here is a list of each to give you some ideas:

Horizontal Pull Exercises

Barbell row
Chest supported row
Dumbbell row
Cable row

Vertical Pull Exercises

Pull ups
Chin ups
Lat Pulldowns

You can introduce variation into the above movements by changing the width of your grip and whether you use a supinated grip (palms facing you) or pronated grip (palms facing away from you).

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Rest

Day 5:

Day 5

Day 6:

Day 6

Day 7:

Rest

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1.Bird Dog See Exercise Notes	3 sets	5 reps	60s
2.Barbell Back Squat See Exercise Notes	4 sets	5 reps	60s
3.Crossed-Arm Barbell Front Squat See Exercise Notes	3 sets	6 reps	60s
4.Barbell Paused Deadlift See Exercise Notes	4 sets	2 reps	60s
5.Stir the Pot on Exercise Ball	3 sets	10 reps	60s
6.Face Pull	3 sets	10 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	4 sets	5 reps	60s
2.Barbell Close-Grip Bench Press See Exercise Notes	3 sets	6 reps	60s
3.Lat Pulldown See Exercise Notes	3 sets	10 reps	60s
4.Seated Cable Row See Exercise Notes	3 sets	10 reps	60s
5.Rope Cable Triceps Extension See Exercise Notes	3 sets	10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Bird Dog	3 sets	5 reps	60s
2.Barbell Pin Squats See Exercise Notes	3 sets	3 reps	60s
3.Barbell Deadlift See Exercise Notes	4 sets	3 reps	60s
4.Barbell Romanian Deadlift See Exercise Notes	3 sets	6 reps	60s
5.Stir the Pot on Exercise Ball See Exercise Notes	3 sets	10 reps	60s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	5 sets	3 reps	60s
2.Seated Dumbbell Shoulder Press See Exercise Notes	3 sets	5 reps	60s
3.Underhand-Grip Lat Pulldown See Exercise Notes	3 sets	8 reps	60s
4.Seated Cable Row	3 sets	8 reps	60s
5.Cable Triceps Pressdown See Exercise Notes	3 sets	8 reps	60s

Date Created: 2/6/2020, UTC

Last Updated: 10/29/2021, UTC

Similar Workouts

See More Similar Workouts

More Workouts by Squats & Science

See More More Workouts by Squats & Science

More workouts like this

Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan