General Intermediate Program

Day 1: Squat day 1 + Deadlift day 2

Input your maxes here Rest x x
1RM Day 2: Bench day 1 + Squat day 2
Download the spreadsheet in order to edit it.
Bench 100 Rest x x
Squat 100 Day 3: Bench day 2 + Deadlift day 1
Deadlift 100 Rest x x
Rest x x
Rounding 1 Repeat

Maxes and rounding will be set for all routines from this page but can be changed on individual pages.
Use whatever units you want.

Big thanks to reddit user /u/yesmanwriter for help formatting these sheets to make them simpler and more accessible

Click on the tabs down here to see the routines.

 Day 1 Weight Sets Reps Day 2 Weight Sets Reps
Week 1 Bench Press Warm Up Close Grip Bench Warm Up Max 100
80% 80 4 5 12RM 1 12 Rounding 1
85% 85 2 3 12RM 3 8 - 10
Triceps extensions of your choice 4 8 Curls of your choice 30RM 2 AMAP Circuit with blood flow restriction*
DB press 4 8 DB rolling triceps extensions 30RM 2 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
Curls/pullups/pulldowns of your choice 4 10 DB fly 30RM 2 AMAP

Week 2 Bench Press Warm Up Close Grip Bench Warm Up

80% 80 2 5 10RM 1 10
85% 85 4 3 10RM 4 6-8
Triceps extensions of your choice Heavier 3 8 Curls of your choice 30RM 3 AMAP Circuit with blood flow restriction*
DB press Heavier 3 8 DB rolling triceps extensions 30RM 3 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
Curls/pullups/pulldowns of your choice Heavier 3 10 DB fly 30RM 3 AMAP

Week 3 Bench Press Warm Up Close Grip Bench Warm Up

85% 85 3 3 8RM 1 8
90% 90 3 1 8RM 5 5-6
Triceps extensions of your choice Heavier 3 6 Curls of your choice 30RM 4 AMAP Circuit with blood flow restriction*
DB press Heavier 3 6 DB rolling triceps extensions 30RM 4 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
Curls/pullups/pulldowns of your choice Heavier 3 8 DB fly 30RM 4 AMAP

Week 4 Bench Press Warm Up Bench Warm Up

70% 70 5 3 New 1RM 1 1
Triceps extensions of your choice W1 Weight 3 6 Curls of your choice 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB press W1 Weight 3 6 DB rolling triceps extensions 20RM 3 AMAP *Pick weights you can get at least 15-20 reps with for your first set.
Curls/pullups/pulldowns of your choice W1 Weight 3 8 DB fly 20RM 3 AMAP
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps
Week 1 Squat Warm Up Front Squat Warm Up Max 100
80% 80 5 5 8RM 1 8 Rounding 1
8RM 3 5-6

Week 2 Squat Warm Up Front Squat Warm Up

85% 85 4 3 5RM 1 5
5RM 3 3-4

Week 3 Squat Warm Up Front Squat Warm Up

90% 90 3 1 3RM 1 3
3RM 3 1-2

Week 4 Squat Warm Up Front Squat Warm Up

New Max 1RM 1 1 New Max 1RM 1 1
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps
Week 1 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up Max 100
75% 75 8 3 *first set should be an 8 RPE 3 6 Rounding 1
RDL 3 8
Barbell or dumbbell row 4 8

Week 2 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

80% 80 6 3 *same weight as week 1 4 6
RDL 4 8
Barbell or dumbbell row 4 10

Week 3 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

85% 85 4 3 *same weight as week 1 5 6
RDL 5 8
Barbell or dumbbell row 4 12

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

65% 65 4 3 New 1rm with no form deviations 1 1
RDL 2 8
Barbell or dumbbell row 2 8