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Gabe Program

The document provides a 4 week lifting program with exercises, sets, reps, and percentages of max weights. The program focuses on powerlifting compounds like squat, bench press, and deadlift along with accessory bodybuilding movements. Rest periods are longer for compounds and shorter for accessories. The goal is to get stronger each week by increasing weight or intensity while following the program closely.

Uploaded by

Steven Maher
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
346 views16 pages

Gabe Program

The document provides a 4 week lifting program with exercises, sets, reps, and percentages of max weights. The program focuses on powerlifting compounds like squat, bench press, and deadlift along with accessory bodybuilding movements. Rest periods are longer for compounds and shorter for accessories. The goal is to get stronger each week by increasing weight or intensity while following the program closely.

Uploaded by

Steven Maher
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Lift Raw Max

Squat Max 375


Bench Max 255
Deadlift M 458
Total 1088

How to Run this


1. Use your maxes in this chart and follow the percents guided. If too easy take 5 or add 5 for the compound lifts. The Volume
2. Plenty of Rest for the powerlifting movements, shorten the rest for the bodybuilding movements
3. For the BB movments, train harder than last time, up weight/intensity
4. SS means super set meaning back to back.
Follow the program as closely as possible for maximal results.
pound lifts. The Volume shoud keep you stronger.
Week 1 Sets Reps Weight Percent Week 2
Day One Day One

Squat 2 1 318.75 85% Squat


2 8 262.5 70%
Leg Extension 3
Leg Press 3
Hack Squat 3
Single Leg Ham Curl 3
calf raises 3
back extension

Day 2 Sets Reps Weight Percent Day 2


Bench 1 1 229.5 90% Bench

3 5 184.875 72.50%
incline bench press 3
low to high cables 3
chest flies 3
shoulder front raises 3
side lateral raises 4
fase pulls 3
dips 3
triceps extension 3
Day 3
Day 3 Sets Reps Weight Percent Deadlift
Deadlift 1 1 400.75 87.50%
3 5 320.6 70%
lat pull downs 3
rope pullovers 3
single arm row 3
dumbell pull overs 3
biceps curls 3
close grip bb curls 3
back extension 3 Day 4
Sets Reps Weight Percent Bench Press
Day 4 Block Press
Bench Press 3 4 204 80%
Block Press 3 8
incline dumbell press 3
barbell shoulder press 3
dumbell front raises 3
side laertal raises 4
face pulls 3
2
3
dips Day 5
Sets Reps Weight Percent Squat
Day 5
Squat 3 5 271.875 72.50%
leg curls 3
leg extension 3
hammer curls 3
single leg press 3
calf raises 3

Day 6
day 6 Sets Reps Weight Percent bench
bench 3 7 deadlift
deadlift 3 4 80%
incline bench press 3
lats pull down 3
incline dumbell close press 3
single hand seated row 3
pec dec 3
Sets Reps Weight Percent Week 3
Day One
Squat
2 1 318.75 85%
2 8 271.875 73%

Sets Reps Weight Percent Day 2


1 1 229.5 90% Bench

3 6 72.50%

Sets Reps Weight Percent


1 1 400.75 87.50% Day 3
3 5 343.5 75% Deadlift

Sets Reps Weight Percent


Bench Press 3 4 197.625 78%
Block Press 3 8 Day 4
Bench Press
Block Press

Sets Reps Weight Percent


3 5 271.875 72.50% Day 5
Squat

Sets Reps Weight Percent

3 8
3 3 Day 6
bench
deadlift
Sets Reps Weight Percent Week 4 Sets Reps
Day One
1 1 346.875 92.50%
1 1 337.5 90% Squat 1 1
3 8 281.25 75% 4 6

Sets Reps Weight Percent Day 2 Sets Reps


1 1 229.5 90% Bench 1 1
3 8
3 7 191.25 75.00%

Day 3 Sets Reps


Sets Reps Weight Percent Deadlift 1 1
1 1 412.2 90.00% 4 5

Day 4 Sets Reps


Sets Reps Weight Percent Bench Press 4 5
Block Press 3 8
3 5 198.9 78%
3 8

Day 5 Sets Reps


Sets Reps Weight Percent Squat
3 5
3 5 281.25 75.00%

Sets Reps
Day 6
Sets Reps Weight Percent bench 5 5
deadlift 5 5
4 6
4 3
Weight Percent

326.25 87%
290.625 78%

Weight Percent
216.75 85%
196.35 77%

Weight Percent
412.2 90.00%
366.4 80%

Weight Percent
197.625 78%

Weight Percent
281.25 75.00%

Weight Percent
Week 5 Sets Reps Weight Percent Week 6
Day One Day One

Squat 5 4 300 80% Squat

Day 2 Sets Reps Weight Percent Day 2


Bench 1 1 223.125 88% Bench
3 5 197.625 77.50%

Day 3 1 1 400.75 87.50% Day 3


Deadlift 4 4 389.3 85% Deadlift

Sets Reps Weight Percent

Day 4 4 5 178.5 70% Day 4


Bench Press Bench Press
Block Press 3 8 Block Press

Sets Reps Weight Percent

Day 5 3 6 262.5 70.00% Day 5


Squat Squat
2
2
2
2

Sets Reps Weight Percent

Day 6 Day 6
bench 2 5 bench
deadlift 3 4 deadlift
Sets Reps Weight Percent Week 7 Sets Reps Weight
Day One

4 3 318.75 85% Squat 4 2 356.25

Sets Reps Weight Percent Day 2 Sets Reps Weight


1 1 229.5 90% Bench 3 2 235.875
4 3 216.75 85.00% close grip bench press 3 7 153

1 1 412.2 90.00%
4 3 389.3 85%
Day 3 4 2 412.2
Deadlift

Sets Reps Weight Percent

3 4 178.5 70% Sets Reps Weight

3 8 Day 4 3 4 178.5
Bench Press
Block Press 3 8

Sets Reps Weight Percent

3 5 271.875 72.50% Sets Reps Weight

Day 5 3 3 262.5
Squat

Sets Reps Weight Percent

Sets Reps Weight


4 3
4 4 Day 6
bench 4 4
deadlift 4 3
Percent Week 8 Sets Reps Weight Percent
Day One

95% Squat 1 1 MAX OUT

Percent Day 2 Sets Reps Weight Percent


93% Bench 1 1 MAX OUT
60.00% 3 8 114.75 45.00%

Day 3 Sets Reps Weight Percent


90.00% Deadlift 1 1 MAX OUT

Percent Sets Reps Weight Percent


Day 4
70% Bench Press 3 3 178.5 70%
Block Press 3 8

Percent Sets Reps Weight Percent


Day 5
70.00%
Percent Sets Reps Weight Percent
Day 6
bench 3 6
3 4

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