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Home » Programs » 8 Week Powerlifting & Strength Programs » 8 Week Intermediate Strength Block – Squats & Science

8 Week Intermediate Strength Block – Squats & Science

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By Kyle Risley
Last updated April 18, 2020


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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).

Squats & Science 8 Week Intermediate Strength

Program NameSquats & Science 8 Week Intermediate Strength
Training StyleStrength
Training Days Per Week4 Days
Intensity (% of 1RM)65% to 77%
PeriodizationBlock
Experience LevelIntermediate

Squats & Science – 8 Week Intermediate Strength Block Spreadsheet

Have feedback or a feature request for this spreadsheet? Let me know on this easy Google Form.

Source

8 Week Intermediate Strength Block - Squats & Science Coaching | LiftVault.com

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 8 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 8 Week Workout Plan



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