Free personalized workout plan

8 Week Intermediate Strength Block

By Squats & Science

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

49 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

This program is an 8 week intermediate level strength block from the smart folks atSquats. Science. It’s a 4 day per week training program that calls for squatting, benching, and deadliftin

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Pull up bar

Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

49 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

This program is an 8 week intermediate level strength block from the smart folks atSquats. Science. It’s a 4 day per week training program that calls for squatting, benching, and deadliftin

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets3 reps60s
80.0% of 1RM
2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets5 reps60s
RPE 7
3. Underhand-Grip Lat Pulldown3 sets8 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
3 sets8 reps60s
RPE 7

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets6 reps60s
Touch and Go 77.5% of 1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
3 sets8 reps60s
60.0% of 1RM
3. Pull-up4 sets8 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
4 sets8 reps60s
RPE 7
5. Rope Pressdown4 sets8 reps60s
RPE 7

ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets4 reps60s
80.0% of 1RM
2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets6 reps60s
RPE 7
3. Underhand-Grip Lat Pulldown4 sets6 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
4 sets6 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
4 sets6 reps60s
RPE 7

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets4 reps60s
Touch and Go 80% of 1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
4 sets5 reps60s
62.5% of 1RM
3. Pull-up3 sets10 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
RPE 7
5. Rope Pressdown3 sets10 reps60s
RPE 7

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
85.0% of 1RM
2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets5 reps60s
RPE 7
3. Underhand-Grip Lat Pulldown3 sets8 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
3 sets8 reps60s
RPE 7

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets5 reps60s
77.5% of 1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
3 sets6 reps60s
62.5% of 1RM
3. Pull-up4 sets8 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
4 sets8 reps60s
RPE 7
5. Rope Pressdown4 sets8 reps60s
RPE 7

ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets3 reps60s
Competition lift 85.0% of 1RM
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets6 reps60s
RPE 8
3. Underhand-Grip Lat Pulldown4 sets6 reps60s
RPE 8
4. Seated Cable Row
Seated Cable Row
4 sets6 reps60s
RPE 8
5. Cable Triceps Pressdown
Cable Triceps Pressdown
4 sets6 reps60s
RPE 8

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets4 reps60s
80% of 1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
3 sets5 reps60s
62.5% of 1RM
3. Pull-up4 sets10 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
4 sets10 reps60s
RPE 7
5. Rope Pressdown4 sets10 reps60s
RPE 7

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
Competition lift 87.5% of 1RM
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets5 reps60s
RPE 8
3. Underhand-Grip Lat Pulldown3 sets8 reps60s
RPE 8
4. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
RPE 8
5. Cable Triceps Pressdown
Cable Triceps Pressdown
3 sets8 reps60s
RPE 8

Week 6



ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets5 reps60s
77.5% of 1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
3 sets6 reps60s
62.5% of 1RM
3. Pull-up3 sets8 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
RPE 7
5. Rope Pressdown3 sets8 reps60s
RPE 7

ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets3 reps60s
Competition lift 85% of 1RM
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets6 reps60s
RPE 8
3. Underhand-Grip Lat Pulldown3 sets6 reps60s
RPE 8
4. Seated Cable Row
Seated Cable Row
3 sets6 reps60s
RPE 8
5. Cable Triceps Pressdown
Cable Triceps Pressdown
3 sets6 reps60s
RPE 8

Week 7



ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets4 reps60s
75% of 1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
3 sets5 reps60s
60% of 1RM
3. Pull-up3 sets7 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
3 sets7 reps60s
RPE 7
5. Rope Pressdown3 sets7 reps60s
RPE 7

ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets2 reps60s
Competition lift 90% of 1RM
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets5 reps60s
RPE 8
3. Underhand-Grip Lat Pulldown3 sets5 reps60s
RPE 8
4. Seated Cable Row
Seated Cable Row
3 sets5 reps60s
RPE 8
5. Cable Triceps Pressdown
Cable Triceps Pressdown
3 sets5 reps60s
RPE 8

Week 8



ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets3 reps60s
Competition lift 75% of 1RM
2. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
RPE 7
3. Cable Triceps Pressdown
Cable Triceps Pressdown
3 sets6 reps60s
RPE 7

Date Created: 2/6/20, 9:17 AM


Last Updated: 9/12/20, 9:39 PM

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