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8 Week Intermediate Strength Block

By Squats & Science

Experience
Intermediate (2-3 years)
Time
49 minutes/day | 4 days/week | 8 weeks
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
Description
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).

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Bird Dog demonstrationPlay Bird Dog demonstration
3 sets, 5 reps, (rest 60s)
McGIll's
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 5 reps, (rest 60s)
75.0% of 1RM
Show Alternative Exercises
Crossed-Arm Barbell Front Squat
3 sets, 6 reps, (rest 60s)
35% of 1RM
Show Alternative Exercises
Barbell Paused Deadlift demonstrationPlay Barbell Paused Deadlift demonstration
4 sets, 2 reps, (rest 60s)
2 secs 65% of 1RM
Show Alternative Exercises
Stir the Pot on Exercise Ball
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 60s)
Touch and Go 77.5% of 1RM
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3 sets, 6 reps, (rest 60s)
60.0% of 1RM
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 10 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Seated Cable Row
3 sets, 10 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
3 sets, 10 reps, (rest 60s)
RPE 7
Show Alternative Exercises

Bird Dog demonstrationPlay Bird Dog demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Pin Squats demonstrationPlay Pin Squats demonstration
3 sets, 3 reps, (rest 60s)
*in the hole 60.0% of 1RM or RPE 6
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 3 reps, (rest 60s)
80.0% of 1RM
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 6 reps, (rest 60s)
50.0% of 1RM
Show Alternative Exercises
Stir the Pot on Exercise Ball
3 sets, 10 reps, (rest 60s)
Mc Gill's
Show Alternative Exercises

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 3 reps, (rest 60s)
80.0% of 1RM
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3 sets, 5 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Underhand-Grip Lat Pulldown demonstrationPlay Underhand-Grip Lat Pulldown demonstration
3 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Seated Cable Row
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises

Date Created: 2/6/2020, UTC


Last Updated: 4/18/2021, UTC

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