This is a 5 day a week program focused on building up your Squat. You'll be squatting 5 times a week. This program is not for the faint of heart.

More Squatting

5/3/1

Squat

Bench Press (Dumbbell)

Bent-over Row (Dumbbell)

Day 1

Incline Bench Press (Dumbbell)

Chin-up

Day 2

Bench Press

Pull-up

Day 3

Day 4

Press

Deadlift

Day 5

This template is only for advanced lifters. You'll need a Safety Squat Bar, Trap Bar, and weight vest. The end goal of this challenge is to do 2x bodyweight for 25 reps on the trap bar or SS bar, 50 total reps of push-ups or dips, and 25 total reps of chin-ups/pull-ups.

Titanium Knickknack Challenge

The Wendler Classic is a strength training program that focuses on the four major lifts: squat, bench press, deadlift, and overhead press. It's a variation of the 5/3/1 program that uses a lower training max and a slower progression to allow for more time to build strength and perfect technique. Wendler Classic is a good option for intermediate lifters who have already built a solid foundation of strength and are looking to continue making progress in their lifts while also focusing on improving their form and technique.

Wendler Classic

nSuns is a popular powerlifting program from reddit. It is high volume program. This template is one week long and you run as many cycles as you like until you feel like you need a deload, typically every 4-7 weeks. For Pro users, your training maxes will automatically increase every week based on your performance (free users will need to manually update their training maxes every week).

nSuns LP 5 Day

Hammer Curl (Dumbbell)

Seated Fly (Machine)

Seated Row (Cable)

Sumo Deadlift (Barbell)

Ab Wheel

Standing Calf Raise (Machine)

Seated Leg Curl (Machine)

Side Bend (Dumbbell)

Close Grip Bench Press (Barbell)

Curl (Dumbbell)

Fly (Dumbbell)

Face Pull (Cable)

Bent-over Row (Barbell)

Front Squat (Barbell)

Hyperextension (Weighted)

Crunch

Incline Bench Press (Barbell)

Chest Dip

Lateral Raise (Dumbbell)

Arnold Press (Dumbbell)

5 Day Per Week Workout Programs

More Squatting

Titanium Knickknack Challenge

Wendler Classic

nSuns LP 5 Day