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Free personalized workout plan
8 Week Intermediate Strength Block
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Muscle Group(s): None... | Day 7: Rest |
Next Week
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
| 2. Barbell Squat | 4 sets | 5 reps | 60s | 75.0% of 1RM |
3. Crossed-Arm Barbell Front Squat ▶ | 3 sets | 6 reps | 60s | 35% of 1RM |
| 4. Barbell Paused Deadlift | 4 sets | 2 reps | 60s | 2 secs
65% of 1RM |
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 | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 4 sets | 5 reps | 60s | Touch and Go
77.5% of 1RM |
2. Close-Grip Bench Press ▶ | 3 sets | 6 reps | 60s | 60.0% of 1RM |
| 3. Lat Pulldown | 3 sets | 10 reps | 60s | RPE 7 |
4. Seated Cable Row ▶ | 3 sets | 10 reps | 60s | RPE 7 |
| 5. Rope Pressdown | 3 sets | 10 reps | 60s | RPE 7 |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | |
| 2. Pin Squats | 3 sets | 3 reps | 60s | *in the hole
60.0% of 1RM or RPE 6 |
| 3. Barbell Deadlift | 4 sets | 3 reps | 60s | 80.0% of 1RM |
| 4. Romanian Deadlift | 3 sets | 6 reps | 60s | 50.0% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | Mc Gill's |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 5 sets | 3 reps | 60s | 80.0% of 1RM |
2. Seated Dumbbell Shoulder Press ▶ | 3 sets | 5 reps | 60s | RPE 7 |
| 3. Underhand-Grip Lat Pulldown | 3 sets | 8 reps | 60s | RPE 7 |
| 4. Seated Cable Row▶ | 3 sets | 8 reps | 60s | |
5. Cable Triceps Pressdown ▶ | 3 sets | 8 reps | 60s | RPE 7 |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
| 2. Barbell Squat | 4 sets | 6 reps | 60s | 75.0% of 1RM |
| 3. Crossed-Arm Barbell Front Squat▶ | 3 sets | 8 reps | 60s | 35% of 1RM |
| 4. Barbell Paused Deadlift | 3 sets | 3 reps | 60s | 2 secs
65% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | |
| 6. Face Pull▶ | 3 sets | 12 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 4 sets | 6 reps | 60s | Touch and Go
77.5% of 1RM |
| 2. Close-Grip Bench Press▶ | 3 sets | 8 reps | 60s | 60.0% of 1RM |
| 3. Pull-up | 4 sets | 8 reps | 60s | RPE 7 |
| 4. Seated Cable Row▶ | 4 sets | 8 reps | 60s | RPE 7 |
| 5. Rope Pressdown | 4 sets | 8 reps | 60s | RPE 7 |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | |
| 2. Pin Squats | 2 sets | 4 reps | 60s | *in the hole
60.0% of 1RM or RPE 6 |
| 3. Barbell Deadlift | 4 sets | 4 reps | 60s | 80.0% of 1RM |
| 4. Romanian Deadlift | 3 sets | 8 reps | 60s | 50.0% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | Mc Gill's |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 5 sets | 4 reps | 60s | 80.0% of 1RM |
| 2. Seated Dumbbell Shoulder Press▶ | 3 sets | 6 reps | 60s | RPE 7 |
| 3. Underhand-Grip Lat Pulldown | 4 sets | 6 reps | 60s | RPE 7 |
| 4. Seated Cable Row▶ | 4 sets | 6 reps | 60s | |
| 5. Cable Triceps Pressdown▶ | 4 sets | 6 reps | 60s | RPE 7 |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
| 2. Barbell Squat | 5 sets | 4 reps | 60s | 77.5% of 1RM |
| 3. Crossed-Arm Barbell Front Squat▶ | 4 sets | 5 reps | 60s | 37.5% of 1RM |
| 4. Barbell Paused Deadlift | 4 sets | 2 reps | 60s | 2 secs
65% of 1RM |
| 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 | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 5 sets | 4 reps | 60s | Touch and Go
80% of 1RM |
| 2. Close-Grip Bench Press▶ | 4 sets | 5 reps | 60s | 62.5% of 1RM |
| 3. Pull-up | 3 sets | 10 reps | 60s | RPE 7 |
| 4. Seated Cable Row▶ | 3 sets | 10 reps | 60s | RPE 7 |
| 5. Rope Pressdown | 3 sets | 10 reps | 60s | RPE 7 |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | |
| 2. Pin Squats | 3 sets | 3 reps | 60s | *in the hole
62.5% of 1RM or RPE 6 |
| 3. Barbell Deadlift | 4 sets | 3 reps | 60s | 82.5% of 1RM |
| 4. Romanian Deadlift | 3 sets | 6 reps | 60s | 52.5% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | Mc Gill's |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 6 sets | 2 reps | 60s | 85.0% of 1RM |
| 2. Seated Dumbbell Shoulder Press▶ | 3 sets | 5 reps | 60s | RPE 7 |
| 3. Underhand-Grip Lat Pulldown | 3 sets | 8 reps | 60s | RPE 7 |
| 4. Seated Cable Row▶ | 3 sets | 8 reps | 60s | |
| 5. Cable Triceps Pressdown▶ | 3 sets | 8 reps | 60s | RPE 7 |
Week 4
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
| 2. Barbell Squat | 5 sets | 4 reps | 60s | 77.5% of 1RM |
| 3. Barbell Pause Squat | 3 sets | 2 reps | 60s | 2 secs pause
60% of 1RM |
| 4. Barbell Deadlift | 3 sets | 3 reps | 60s | 75% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | |
| 6. Face Pull▶ | 3 sets | 12 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 4 sets | 5 reps | 60s | 77.5% of 1RM |
| 2. Close-Grip Bench Press▶ | 3 sets | 6 reps | 60s | 62.5% of 1RM |
| 3. Pull-up | 4 sets | 8 reps | 60s | RPE 7 |
| 4. Seated Cable Row▶ | 4 sets | 8 reps | 60s | RPE 7 |
| 5. Rope Pressdown | 4 sets | 8 reps | 60s | RPE 7 |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | |
| 2. Barbell Squat | 4 sets | 3 reps | 60s | 80% of 1RM or RPE 6.55 |
| 3. Barbell Deadlift | 4 sets | 4 reps | 60s | 82.5% of 1RM |
| 4. Barbell Block Pull | 3 sets | 6 reps | 60s | 2-4 pull
80% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | Mc Gill's |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 5 sets | 3 reps | 60s | Competition lift
85.0% of 1RM |
2. Incline Dumbbell Press ▶ | 3 sets | 6 reps | 60s | RPE 8 |
| 3. Underhand-Grip Lat Pulldown | 4 sets | 6 reps | 60s | RPE 8 |
| 4. Seated Cable Row▶ | 4 sets | 6 reps | 60s | RPE 8 |
| 5. Cable Triceps Pressdown▶ | 4 sets | 6 reps | 60s | RPE 8 |
Week 5
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
| 2. Barbell Squat | 5 sets | 4 reps | 60s | 77.5% of 1RM |
| 3. Barbell Pause Squat | 2 sets | 3 reps | 60s | 2 secs pause
60% of 1RM |
| 4. Barbell Deadlift | 3 sets | 4 reps | 60s | 75% of 1RM |
| 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 | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 5 sets | 4 reps | 60s | 80% of 1RM |
| 2. Close-Grip Bench Press▶ | 3 sets | 5 reps | 60s | 62.5% of 1RM |
| 3. Pull-up | 4 sets | 10 reps | 60s | RPE 7 |
| 4. Seated Cable Row▶ | 4 sets | 10 reps | 60s | RPE 7 |
| 5. Rope Pressdown | 4 sets | 10 reps | 60s | RPE 7 |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | |
| 2. Barbell Squat | 4 sets | 2 reps | 60s | 85% of 1RM or RPE 6.55 |
| 3. Barbell Deadlift | 4 sets | 3 reps | 60s | 85% of 1RM |
| 4. Barbell Block Pull | 3 sets | 4 reps | 60s | 2-4 pull
82.5% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | Mc Gill's |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 6 sets | 2 reps | 60s | Competition lift
87.5% of 1RM |
| 2. Incline Dumbbell Press▶ | 3 sets | 5 reps | 60s | RPE 8 |
| 3. Underhand-Grip Lat Pulldown | 3 sets | 8 reps | 60s | RPE 8 |
| 4. Seated Cable Row▶ | 3 sets | 8 reps | 60s | RPE 8 |
| 5. Cable Triceps Pressdown▶ | 3 sets | 8 reps | 60s | RPE 8 |
Week 6
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
| 2. Barbell Squat | 4 sets | 5 reps | 60s | 77.5% of 1RM |
| 3. Barbell Pause Squat | 2 sets | 4 reps | 60s | 2 secs pause
60% of 1RM |
| 4. Barbell Deadlift | 4 sets | 3 reps | 60s | 77.5% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | |
| 6. Face Pull▶ | 3 sets | 12 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 4 sets | 5 reps | 60s | 77.5% of 1RM |
| 2. Close-Grip Bench Press▶ | 3 sets | 6 reps | 60s | 62.5% of 1RM |
| 3. Pull-up | 3 sets | 8 reps | 60s | RPE 7 |
| 4. Seated Cable Row▶ | 3 sets | 8 reps | 60s | RPE 7 |
| 5. Rope Pressdown | 3 sets | 8 reps | 60s | RPE 7 |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | |
| 2. Barbell Squat | 4 sets | 3 reps | 60s | 80% of 1RM or RPE 6.55 |
| 3. Barbell Deadlift | 4 sets | 2 reps | 60s | 87.5% of 1RM |
| 4. Barbell Block Pull | 3 sets | 5 reps | 60s | 2-4 pull
80% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | Mc Gill's |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 5 sets | 3 reps | 60s | Competition lift
85% of 1RM |
| 2. Incline Dumbbell Press▶ | 3 sets | 6 reps | 60s | RPE 8 |
| 3. Underhand-Grip Lat Pulldown | 3 sets | 6 reps | 60s | RPE 8 |
| 4. Seated Cable Row▶ | 3 sets | 6 reps | 60s | RPE 8 |
| 5. Cable Triceps Pressdown▶ | 3 sets | 6 reps | 60s | RPE 8 |
Week 7
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | McGill's |
| 2. Barbell Squat | 4 sets | 4 reps | 60s | 75% of 1RM |
| 3. Barbell Pause Squat | 3 sets | 2 reps | 60s | 2 secs pause
60% of 1RM |
| 4. Barbell Deadlift | 4 sets | 2 reps | 60s | 75% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | |
| 6. Face Pull▶ | 3 sets | 8 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 5 sets | 4 reps | 60s | 75% of 1RM |
| 2. Close-Grip Bench Press▶ | 3 sets | 5 reps | 60s | 60% of 1RM |
| 3. Pull-up | 3 sets | 7 reps | 60s | RPE 7 |
| 4. Seated Cable Row▶ | 3 sets | 7 reps | 60s | RPE 7 |
| 5. Rope Pressdown | 3 sets | 7 reps | 60s | RPE 7 |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | |
| 2. Barbell Squat | 3 sets | 2 reps | 60s | 87.5% of 1RM or RPE 6.55 |
| 3. Barbell Deadlift | 3 sets | 3 reps | 60s | 87.5% of 1RM |
| 4. Barbell Block Pull | 3 sets | 3 reps | 60s | 2-4 pull
85% of 1RM |
| 5. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | Mc Gill's |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 4 sets | 2 reps | 60s | Competition lift
90% of 1RM |
| 2. Incline Dumbbell Press▶ | 3 sets | 5 reps | 60s | RPE 8 |
| 3. Underhand-Grip Lat Pulldown | 3 sets | 5 reps | 60s | RPE 8 |
| 4. Seated Cable Row▶ | 3 sets | 5 reps | 60s | RPE 8 |
| 5. Cable Triceps Pressdown▶ | 3 sets | 5 reps | 60s | RPE 8 |
Week 8
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | McGill's |
| 2. Barbell Squat | 3 sets | 5 reps | 60s | 70% of 1RM |
| 3. Barbell Deadlift | 3 sets | 5 reps | 60s | 70% of 1RM |
| 4. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | |
| 5. Face Pull▶ | 3 sets | 8 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 4 sets | 5 reps | 60s | 70% of 1RM |
| 2. Pull-up | 3 sets | 8 reps | 60s | RPE 7 |
| 3. Rope Pressdown | 3 sets | 8 reps | 60s | RPE 7 |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bird Dog | 3 sets | 5 reps | 60s | |
| 2. Barbell Squat | 3 sets | 3 reps | 60s | 75% of 1RM |
| 3. Barbell Deadlift | 3 sets | 3 reps | 60s | 75% of 1RM |
| 4. Stir the Pot on Exercise Ball▶ | 3 sets | 10 reps | 60s | Mc Gill's |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 4 sets | 3 reps | 60s | Competition lift
75% of 1RM |
| 2. Seated Cable Row▶ | 3 sets | 8 reps | 60s | RPE 7 |
| 3. Cable Triceps Pressdown▶ | 3 sets | 6 reps | 60s | RPE 7 |
Date Created: 2/6/20, 9:17 AM
Last Updated: 9/12/20, 9:39 PM
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