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	Barbell Bench Press - Medium Grip 4 sets · 5 reps	Barbell Squat 4 sets · 5 reps	—	Dumbbell Bench Press 4 sets · 10 reps	Dumbbell Squat 4 sets · 10 reps	—	—
2	Barbell Incline Bench Press - Medium Grip 4 sets · 5 reps	Romanian Deadlift 4 sets · 5 reps	—	Incline Dumbbell Press 3 sets · 10 reps	Dumbbell Lunges 3 sets · 10 per leg reps	—	—
3	Bent Over Barbell Row 4 sets · 5 reps	Barbell Walking Lunge 3 sets · 8 per leg reps	—	Bent Over Two-Dumbbell Row 4 sets · 10 reps	Stiff-Legged Dumbbell Deadlift 4 sets · 10 reps	—	—
4	Standing Military Press 3 sets · 5 reps	Stiff-Legged Barbell Deadlift 3 sets · 8 reps	—	One-Arm Dumbbell Row 3 sets · 10 per arm reps	Dumbbell Step Ups 3 sets · 12 per leg reps	—	—
5	Close-Grip Barbell Bench Press 3 sets · 5 reps	Standing Barbell Calf Raise 3 sets · 12 reps	—	Seated Dumbbell Press 3 sets · 10 reps	Standing Dumbbell Calf Raise 3 sets · 12 reps	—	—
6	Barbell Curl 3 sets · 5 reps	Barbell Seated Calf Raise 3 sets · 15 reps	—	Side Lateral Raise 3 sets · 12 reps	Dumbbell Seated One-Leg Calf Raise 3 sets · 15 per leg reps	—	—
7	Reverse Flyes 3 sets · 15 reps	Reverse Crunch 3 sets · 15 reps	—	Decline Dumbbell Triceps Extension 3 sets · 10 reps	Russian Twist 3 sets · 20 total reps	—	—
8	Plank 3 sets · 45-60s reps	Incline Walk 1 sets · 20 min reps	—	Incline Dumbbell Curl 3 sets · 10 reps	Incline Walk 1 sets · 20 min reps	—	—
9	Incline Walk 1 sets · 20 min reps	—	—	Dumbbell Lying Rear Lateral Raise 3 sets · 15 reps	—	—	—
10	—	—	—	Incline Walk 1 sets · 20 min reps	—	—	—