Dylan Mckenna's Intermediate Program

The Program Legs Week 1      

Squats 3x10 Leg Press 4x12 Leg Extensions 3x12 Hamstring Curls 3x12 Calf Raises 6x30 Lunges Failure

Week 2      

Squats 4x4 Leg Press 4x12 Leg Extension 3x12 Hamstring Curls 3x12 Calf Raises 6x30 Lunges Failure

Week 3      

Squats 5x2 Leg Press 4x12 Leg Extension 3x12 Hamstring Curls 3x12 Calf Raises 6x30 Lunges Failure

Week 4      

Squats 2x2 Leg Press 4x12 Leg Extension 3x12 Hamstring Curls 3x12 Calf Raises 6x30 Lunges Failure

Week 5      

Squats 3x3 Leg Press 4x12 Leg Extension 3x12 Hamstring Curls 3x12 Calf Raises 6x30 Lunges Failure

Push Day 1 Week 1     

Bench Press 3x10 Barbell Overhead Press 3x10 Weighted Dips 3x10 Dumbbell Side Laterals 3x10 Cable Flyes 3x12

Week 2     

Bench Press 4x4 Barbell Overhead Press 3x8 Weighted Dips 3x10 Dumbbell Side Laterals 3x10 Cable Flyes 3x12

Week 3     

Bench Press 5x2 Barbell Overhead Press 3x6 Weighted Dips 3x10 Dumbbell Side Laterals 3x10 Cable Flyes 3x12

Week 4     

Bench Press 2x2 Barbell Overhead Press 3x4 Weighted Dips 3x10 Dumbbell Side Laterals 3x10 Cable Flyes 3x12

Week 5     

Bench Press 3x3 Barbell Overhead Press 3x3 Weighted Dips 3x10 Dumbbell Side Laterals 3x10 Cable Flyes 3x12

Pull Day 1 Week 1      

Deadlift 3x6,3,1 Pause Squats 3x8 Barbell Rows 3x8-10 Lat Pull Down 3x10 Pull Ups 3x10 Shrugs 3x12

Week 2      

Deadlifts 2x1 Pause Squats 3x6 Barbell Rows 3x10,10,8 Lat Pull Down 3x10 Pull Ups 3x10 Shrugs 3x12

Week 3      

Deadlift 3x10 Pause Squats 3x4 Barbell Rows 3x8-10 Lat Pull Down 3x10 Pull Ups 3x10 Shrugs 3x12

Week 4      

Deadlift 3x5,5,3 Pause Squats 2x2 Barbell Rows 3x8-10 Lat Pull Down 3x10 Pull Ups 3x10 Shrugs 3x12

Week 5      

Deadlift 3x3 Pause Squats 3x3 Barbell Rows 3x8-10 Lat Pull Down 3x10 Pull Ups 3x10 Shrugs 3x12

Push Day 2 Week 1      

CGBP 3x10 Push Press 3x8,6,4 Incline Dumbbell Press 3x10 Face Pulls 3x10 Rope Tricep Pushdowns 3x10 Dumbbell Flyes 3x8-10

Week 2      

CGBP 4x4 Push Press 3x5,5,3 Incline Dumbbell Press 3x10 Face Pulls 3x10 Rope Tricep Pushdowns 3x10 Dumbbell Flyes 3x10,10,8

Week 3      

CGBP 5x2 Push Press 3x6,3,1 Incline Dumbbell Press 3x10 Face Pulls 3x10 Rope Tricep Pushdowns 3x10 Dumbbell Flyes 3x8-10

Week 4      

CGBP 2x2 Push Press 3x4,2,2 Incline Dumbbell Press 3x10 Face Pulls 3x10 Rope Tricep Pushdowns 3x10 Dumbbell Flyes 3x8-10

Week 5      

CGBP 3x3 Push Press 3x8,6,4 Incline Dumbbell Press 3x10 Face Pulls 3x10 Rope Tricep Pushdowns 3x10 Dumbbell Flyes 3x8-10

Pull Day 2 Week 1       

Deficit Deadlift 3x10,8,6 Dumbbell Rows 3x10,8,6 T-Bar Rows 3x8-10 Chin Ups 3x10 Dumbbell Alternating Curls 3x8 Superset with Hammer Curls 3x16

Week 2       

Deficit Deadlifts 3x8 Dumbbell Rows 3x10,8,6 T-Bar Rows 3x10,10,8 Chin Ups 3x10 Dumbbell Alternating Curls 3x8 Superset with Hammer Curls 3x16

Week 3       

Deficit Deadlifts 3x6 Dumbbell Rows 3x10 T-Bar Rows 3x8-10 Chin Ups 3x10 Dumbbell Alternating Curls 3x8 Superset with Hammer Curls 3x16

Week 4       

Deficit Deadlifts 3x4 Dumbbell Rows 3x10 T-Bar Rows 3x8-10 Chin Ups 3x10 Dumbbell Alternating Curls 3x8 Superset with Hammer Curls 3x16

Week 5       

Deficit Deadlifts 3x3 Dumbbell Rows 3x10,8,6 T-Bar Rows 3x8-10 Chin Ups 3x10 Dumbbell Alternating Curls 3x8 Superset with Hammer Curls 3x16