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 Name | Squats & Science 8 Week Intermediate Strength |
|---|---|
| Training Style | Strength |
| Training Days Per Week | 4 Days |
| Intensity (% of 1RM) | 65% to 77% |
| Periodization | Block |
| Experience Level | Intermediate |
Squats & Science – 8 Week Intermediate Strength Block Spreadsheet
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