8 Week Intermediate Strength Block

Google Sheet Workout Export

By Squats & Science

Experience Intermediate (2-3 years)
Time 40 minutes/day | 4 days/week | 8 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

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).

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Description

Week 1 Overview

Day 3:

Rest

Day 4:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Bird Dog

See Exercise Notes

3 sets5 reps60s
2.Barbell Back Squat

See Exercise Notes

4 sets5 reps60s
3.Crossed-Arm Barbell Front Squat

See Exercise Notes

3 sets6 reps60s
4.Barbell Paused Deadlift

See Exercise Notes

4 sets2 reps60s
5.Stir the Pot on Exercise Ball
3 sets10 reps60s
6.Face Pull
3 sets10 reps60s

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

4 sets5 reps60s
2.Barbell Close-Grip Bench Press

See Exercise Notes

3 sets6 reps60s
3.Lat Pulldown

See Exercise Notes

3 sets10 reps60s
4.Seated Cable Row

See Exercise Notes

3 sets10 reps60s
5.Rope Cable Triceps Extension

See Exercise Notes

3 sets10 reps60s

ExerciseSetsRepsRest
1.Bird Dog
3 sets5 reps60s
2.Barbell Pin Squats

See Exercise Notes

3 sets3 reps60s
3.Barbell Deadlift

See Exercise Notes

4 sets3 reps60s
4.Barbell Romanian Deadlift

See Exercise Notes

3 sets6 reps60s
5.Stir the Pot on Exercise Ball

See Exercise Notes

3 sets10 reps60s

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

5 sets3 reps60s
2.Seated Dumbbell Shoulder Press

See Exercise Notes

3 sets5 reps60s
3.Underhand-Grip Lat Pulldown

See Exercise Notes

3 sets8 reps60s
4.Seated Cable Row
3 sets8 reps60s
5.Cable Triceps Pressdown

See Exercise Notes

3 sets8 reps60s

Date Created: 2/6/2020, UTC


Last Updated: 10/29/2021, UTC





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