Powerhouse
Serious strength training with a 4-day upper/lower split. Heavier loads, longer rest, bigger lifts.
Build StrengthIntermediateHigh
4 days/week60 min/session2 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Flat Barbell Bench Press 3 sets · 5 reps | Barbell Back Squat 3 sets · 5 reps | — | Flat Barbell Bench Press 3 sets · 5 reps | Barbell Back Squat 3 sets · 5 reps | — | — |
| 2 | Barbell Bent Over Row 3 sets · 5 reps | Romanian Deadlift (RDL) 3 sets · 5 reps | — | Barbell Bent Over Row 3 sets · 5 reps | Romanian Deadlift (RDL) 3 sets · 5 reps | — | — |
| 3 | Overhead Barbell Press 3 sets · 5 reps | Barbell Front Squat 3 sets · 5 reps | — | Overhead Barbell Press 3 sets · 5 reps | Barbell Front Squat 3 sets · 5 reps | — | — |
| 4 | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | — |