Saiyan Strength Program Made By Dan.Swole
4 Week Strength Program
WEEK 5
WEEK 6
Day 1
Exercises
Day 1
Sets
Reps
% of 1RM
Squat
5
5
80
Barbell RDL
4
Weight
N/A
(SUPERSET)
Suggestions
ONLY MAX OUT WEEK ONE IF ITS YOUR FIRST TIME
8
Sets
Reps
% of 1RM
Squat Single
1
1
90
Squat
4
3
85
Failure
Hamstring Curl
1
Leg Press
4
8
DB RDL
4
10
Leg Extensions
4
12
Leg Extensions
1
Failure
Hamstring Curl
4
12
Hack Squat
4
8
Calf Raises
4
15
Single Leg Leg Press
4
10
Calf Raises
3
15
Reps
% of 1RM
RUNNING THIS AND YOU DO NOT KNOW YOUR MAXES
Weight
Day 2
What is a SUPERSET?
A super set is when you perform two different workouts
back to back with little, to no rest in between.
This program is not meant to be easy.
Greatness does not come easy.
Push yourself to your ABSOLUTE LIMIT for EVERY SET.
it will not be easy, but your results will be worth it.
Exercises
(SUPERSET)
Don't be afraid to switch out exercises if they are painful or
Exercises
Sets
Reps
% of 1RM
Bench Single
1
1
85
Exercises
Sets
Bench
4
5
80
Bench Single
1
1
90
Incline Barbell Press
4
8
Weight
Bench
Day 2
4
3
85
Overhead Press
4
8
DB Shoulder Press
4
10
Cable Flies
4
12
Cable Flies
4
12
Weighted Pushups
4
8
Lateral Raises
3
10
DB Lateral Raises
4
12
Face Pulls
4
10
Exercises
Sets
Reps
% of 1RM
Weight
uncomfortable for your body.
Day 3
If you feel that you need to take a deload, take one!
Day 3
Exercises
Sets
Reps
% of 1RM
Deadlift Max
1
1
80
Deadlift Single
1
1
90
Deadlift
4
6
75
Deadlift
4
3
85
Thank you so much for supporting me! It means the world
Barbell Row
4
12
to me :) I hope you make amazing progress and make sure
Underhand Row Machine
3
It is better to be safe and not risk injury, so that you can
come back even harder!
to tag me in your transformations/lifts if you post content!
I would love to support you guys!
Weight
Lat Pulldown
4
8
Machine Row
4
8
Seated Cable Row
4
8
Straight Arm Pulldown
4
10
Single Arm Lat Pull Down
4
10
8
Close Grip Pulldown
2
Failure
Exercises
Sets
Reps
% of 1RM
Bench
4
5
75
Exercises
Sets
Reps
% of 1RM
Weigted Dips
3
8
4
80
Day 4
Day 4
(SUPERSET)
Bench
3
Close Grip Bench
Weight
Straight Bar Cable Curls
(SUPERSET)
10 Per Arm
10
Skull Crushers
4
10
4
10
Hammer Curls
4
10
Alternating DB Curls
4
10 Per Arm
Straight Bar Pushdowns
3
Failure
Rope Curls
3
Failure
Exercises
Sets
Reps
% of 1RM
5
75
Reps
% of 1RM
6
75
Weight
Squat
4
Barbell RDL
4
8
Hamstring Curl
3
12
12
Squat
3
Leg Extension
3
Barbell RDL
4
8
Hack Squat
4
8
Single Leg Press
4
12 Per Leg
Calf Raises
3
15
Hack Squat
4
8
Leg Extension Holds
4
10
Hamstring Curls
4
10
Exercises
Back Extensions
4
12
Sets
Reps
% of 1RM
4
5
75
4
8
Column1
Column2
Column3
Column4
Machine Seated Row
4
8
Exercises
Weight
Flat DB Bench
Sets
Reps
% of 1RM
Deadlift
4
4
80
DB Bench Press
4
8
3
10
DB Row
3
10
Cable Fly
3
12
DB Row
4
8
Face Pulls
3
12
Incline DB Press
4
10
Back Extensions
3
12
Face Pulls
4
12
Machine Chest Press
3
Failure
Machine Row
3
Failure
WEEK 7
Day 1
Sets
Reps
% of 1RM
Squat
4
2
90
Barbell RDL
4
Weight
N/A
Sets
Reps
% of 1RM
Squat
1
1
MAX
Hamstring Curl
1
Failure
Leg Press
4
8
DB RDL
4
10
4
12
Hack Squat
4
8
Hamstring Curl
4
12
Single Leg Leg Press
4
10
Calf Raises
4
15
Calf Raises
3
15
8
Exercises
Day 2
Sets
Reps
% of 1RM
Bench
4
2
90
Close Grip Bench
3
6
Weight
N/A
Sets
Reps
% of 1RM
Bench
1
1
MAX
Close Grip Bench
3
8
DB Shoulder Press
4
8
Overhead Press
4
8
Cable Flies
4
12
Weighted Pushups
4
8
Lateral Raises
3
10
DB Lateral Raises
4
12
Face Pulls
4
10
Exercises
Sets
Reps
Deadlift Single
1
1
MAX
Deadlift
3
6
60-70
12
Day 3
Exercises
Weight
N/A
Day 2
(SUPERSET)
Exercises
Leg Extensions
Exercises
Weight
WEEK 8
Day 1
(SUPERSET)
Weight
Day 6
Deadlift
Incline Barbell Press
Day 6
Exercises
Weight
Day 5
Day 5
(SUPERSET)
Failure
4
6
4
Sets
Alternating DB Curls
1
4
Barbell Curls
Skull Crushers
Exercises
Weight
Weight
Day 3
Sets
Reps
% of 1RM
Deadlift
4
2
90
12
Weight
N/A
% of 1RM
Lat Pulldown
4
Lat Pulldown
4
Machine Row
4
8
Machine Row
4
8
Single Arm Pulldown
4
8
Straight Arm Pulldown
4
10
Straight Arm Pulldown
4
10
Exercises
Sets
Reps
% of 1RM
Bench
4
5
70
Straight Arm Pushdowns
3
8
Weight
Day 4
Day 4
Exercises
Sets
Reps
% of 1RM
Bench
4
5
70
Straight Arm Pushdowns
3
Weight
8
Straight Bar Cable Curls
Straight Bar Cable Curls
3
8
Alternating DB Curls
Alternating DB Curls
4
10 Per Arm
Skull Crushers
4
10
Skull Crushers
4
10
Hammer Curls
4
3
8
4
10 Per Arm
10
Hammer Curls
4
10
Exercises
Sets
Reps
% of 1RM
Exercises
Sets
Reps
% of 1RM
Squat
4
4
70
Squat
4
3
70
Barbell RDL
4
8
Weight
Day 5
Day 5
Weight
Leg Press
4
10
Hamstring Curl
3
12
Leg Extension
3
12
Leg Extension
3
12
Hamstring Curl
3
12
Hack Squat
4
8
Hack Squat
4
8
Calf Raises
3
15
Calf Raises
3
15
Exercises
Sets
Reps
% of 1RM
Exercises
Sets
Reps
% of 1RM
Deadlift
4
4
70
Deadlift
Barbell Row
Incline DB Press
Machine Seated Row
Straight Arm Pulldowns
Machine Chest Press
4
4
3
3
3
3
4
8
8
8
12
10
75
Incline Barbell Press
Machine Seated Row
Flat DB Bench
DB Row
Cable Fly
Face Pulls
Back Extensions
4
4
3
3
3
3
3
8
8
10
10
12
12
12
Weight
Day 6
Day 6
Weight
Weight