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  • Embrace The Process 4-Day

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    daniel sihyun
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    The document outlines an 8-week intermediate powerlifting program created by Chuchington. It includes 4 weeks of hypertrophy training followed by 4 weeks of strength training. Each week provides the exercises, sets, reps, and percentages of 1 rep max for the squat, bench press, deadlift, and accessory exercises over 4 day splits. Rest times and RPE (rate of perceived exertion) guidelines are also included.

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    Embrace the Process 4-Day

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    The document outlines an 8-week intermediate powerlifting program created by Chuchington. It includes 4 weeks of hypertrophy training followed by 4 weeks of strength training. Each week provides the exercises, sets, reps, and percentages of 1 rep max for the squat, bench press, deadlift, and accessory exercises over 4 day splits. Rest times and RPE (rate of perceived exertion) guidelines are also included.

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    44 views11 pages

    Embrace The Process 4-Day

    Uploaded by

    daniel sihyun
    The document outlines an 8-week intermediate powerlifting program created by Chuchington. It includes 4 weeks of hypertrophy training followed by 4 weeks of strength training. Each week provides the exercises, sets, reps, and percentages of 1 rep max for the squat, bench press, deadlift, and accessory exercises over 4 day splits. Rest times and RPE (rate of perceived exertion) guidelines are also included.

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    of 11

    EMBRACE THE PROCESS: 8-Week

    by Chuchington

    WELCOME
    Though my Intro to Powerlifting Program (ITPP) received a lot of
    positive feedback, I realised a lot of my followers are already
    beyond the beginner level. So, I set out to create a program
    better-suited for the intermediate lifter, which doubles as a next-
    step for the ITPP.

    For those that have worked hard to improve their technique and
    have experienced at least a taste of powerlifting-style
    programming: it's time to embrace the process. Powerlifting
    training is highly repetitive - it's not always fun, but it works, and
    seeing progress makes it all worthwhile.

    : @CHUCHINGTON : @CHUCHINGTON
    GUIDELINES

    REST TIMES
    Rest times for primary lifts (first two exercises each day): 3+mins
    Rest times for secondary lifts: 60-120s

    RPE
    RPE Reps in the tank

    10 0

    9.5 Maybe 1

    9 Definitely 1

    8.5 Definitely 1, maybe 2

    8 Definitely 2

    7.5 Definitely 2, maybe 3

    7 Definitely 3

    6.5 Definitely 3, maybe 4

    6 Definitely 4

    < 6 69 billion

    : @CHUCHINGTON : @CHUCHINGTON
    HYPERTROPHY PHASE WEEK 1
    of 4

    Squat: 4x8 @ 66% 1RM


    Day 1 Bench Press: 4x9 @ 64% 1RM
    Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
    Cable Tricep Pushdown: 4 x 15 @ RPE9
    Leg Press: 3 x 15 @ RPE9

    Deadlift: 3x8 @ 66% 1RM


    Day 2 Single Leg DB Romanian DL: 3x15 @ RPE6
    Deadlift Lat Pulldown: 4 x 12 @ RPE7
    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    Squat: 3x6 @ 69% 1RM


    Day 3 Bench Press: 1x5 @ 78% 1RM, 4x5 @ -8%
    Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
    Overhead Cable Tricep Extension: 4 x 12 @ RPE9
    Leg Extension: 3 x 15 @ RPE8

    Deadlift: 3x6 @ 69% 1RM


    Day 4 Close Grip Bench Press: 4x7 @ 62% 1RM

    Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7


    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    : @CHUCHINGTON : @CHUCHINGTON
    HYPERTROPHY PHASE WEEK 2
    of 4

    Squat: 4x8 @ 69% 1RM


    Day 1 Bench Press: 4x9 @ 67% 1RM
    Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
    Cable Tricep Pushdown: 4 x 15 @ RPE9
    Leg Press: 3 x 15 @ RPE9

    Deadlift: 4x8 @ 69% 1RM


    Day 2 Single Leg DB Romanian DL: 3x15 @ RPE6
    Deadlift Lat Pulldown: 4 x 12 @ RPE7
    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    Squat: 3x6 @ 69% 1RM


    Day 3 Bench Press: 1x5 @ 80% 1RM, 4x5 @ -10%
    Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
    Overhead Cable Tricep Extension: 4 x 12 @ RPE9
    Leg Extension: 3 x 15 @ RPE8

    Deadlift: 3x6 @ 69% 1RM


    Day 4 Close Grip Bench Press: 4x7 @ 64% 1RM

    Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7


    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    : @CHUCHINGTON : @CHUCHINGTON
    HYPERTROPHY PHASE WEEK 3
    of 4

    Squat: 4x7 @ 74% 1RM


    Day 1 Bench Press: 4x8 @ 69% 1RM
    Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
    Cable Tricep Pushdown: 4 x 15 @ RPE9
    Leg Press: 3 x 15 @ RPE9

    Deadlift: 4x7 @ 74% 1RM


    Day 2 Single Leg DB Romanian DL: 3x15 @ RPE6
    Deadlift Lat Pulldown: 4 x 12 @ RPE7
    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    Squat: 3x6 @ 71% 1RM


    Day 3 Bench Press: 1x4 @ 84% 1RM, 4x4 @ -10%
    Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
    Overhead Cable Tricep Extension: 4 x 12 @ RPE9
    Leg Extension: 3 x 15 @ RPE8

    Deadlift: 3x6 @ 71% 1RM


    Day 4 Close Grip Bench Press: 4x6 @ 66% 1RM

    Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7


    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    : @CHUCHINGTON : @CHUCHINGTON
    HYPERTROPHY PHASE WEEK 4
    of 4

    Squat: 4x7 @ 72% 1RM


    Day 1 Bench Press: 4x8 @ 69% 1RM
    Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
    Cable Tricep Pushdown: 4 x 15 @ RPE9
    Leg Press: 3 x 15 @ RPE9

    Deadlift: 4x7 @ 72% 1RM


    Day 2 Single Leg DB Romanian DL: 3x15 @ RPE6
    Deadlift Lat Pulldown: 4 x 12 @ RPE7
    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    Squat: 3x6 @ 71% 1RM


    Day 3 Bench Press: 1x4 @ 81% 1RM, 4x4 @ -8%
    Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
    Overhead Cable Tricep Extension: 4 x 12 @ RPE9
    Leg Extension: 3 x 15 @ RPE8

    Deadlift: 3x6 @ 71% 1RM


    Day 4 Close Grip Bench Press: 4x6 @ 66% 1RM

    Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7


    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    : @CHUCHINGTON : @CHUCHINGTON
    STRENGTH PHASE WEEK 1
    of 4

    Squat: 2x2 @ 83% 1RM, 3x4 @ 74% 1RM


    Day 1 Bench Press: 4x7 @ 68% 1RM
    Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
    Cable Tricep Pushdown: 4 x 15 @ RPE9
    Leg Press: 3 x 15 @ RPE9

    Deadlift: 1x2 @ 84% 1RM, 4x4 @ 74% 1RM


    Day 2 Single Leg DB Romanian DL: 3x12 @ RPE6
    Deadlift Lat Pulldown: 4 x 12 @ RPE7
    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    Squat: 4x6 @ 72% 1RM


    Day 3 Bench Press: 1x1 @ 85%, 4x4 @ 77% 1RM
    Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
    Overhead Cable Tricep Extension: 4 x 12 @ RPE9
    Leg Extension: 3 x 15 @ RPE8

    Deadlift: 3x6 @ 73% 1RM


    Day 4 Close Grip Bench Press: 4x5 @ 69% 1RM

    Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7


    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    : @CHUCHINGTON : @CHUCHINGTON
    STRENGTH PHASE WEEK 2
    of 4

    Squat: 1x2 @ 87% 1RM, 4x4 @ 75% 1RM


    Day 1 Bench Press: 4x7 @ 71% 1RM
    Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
    Cable Tricep Pushdown: 4 x 15 @ RPE9
    Leg Press: 3 x 15 @ RPE9

    Deadlift: 2x2 @ 86% 1RM, 3x4 @ 76% 1RM


    Day 2 Single Leg DB Romanian DL: 3x12 @ RPE6
    Deadlift Lat Pulldown: 4 x 12 @ RPE7
    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    Squat: 4x6 @ 72% 1RM


    Day 3 Bench Press: 1x1 @ 89%, 4x4 @ 79% 1RM
    Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
    Overhead Cable Tricep Extension: 4 x 12 @ RPE9
    Leg Extension: 3 x 15 @ RPE8

    Deadlift: 3x6 @ 73% 1RM


    Day 4 Close Grip Bench Press: 4x5 @ 71% 1RM

    Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7


    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    : @CHUCHINGTON : @CHUCHINGTON
    STRENGTH PHASE WEEK 3
    of 4

    Squat: 2x2 @ 88% 1RM, 3x4 @ 74% 1RM


    Day 1 Bench Press: 4x7 @ 71% 1RM
    Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
    Cable Tricep Pushdown: 4 x 15 @ RPE9
    Leg Press: 3 x 15 @ RPE9

    Deadlift: 1x2 @ 89% 1RM, 4x4 @ 74% 1RM


    Day 2 Single Leg DB Romanian DL: 3x12 @ RPE6
    Deadlift Lat Pulldown: 4 x 12 @ RPE7
    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    Squat: 4x6 @ 74% 1RM


    Day 3 Bench Press: 1x1 @ 92%, 4x4 @ 80% 1RM
    Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
    Overhead Cable Tricep Extension: 4 x 12 @ RPE9
    Leg Extension: 3 x 15 @ RPE8

    Deadlift: 3x6 @ 75% 1RM


    Day 4 Close Grip Bench Press: 4x5 @ 73% 1RM

    Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7


    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    : @CHUCHINGTON : @CHUCHINGTON
    STRENGTH PHASE WEEK 4
    of 4

    Squat: 1x2 @ 85% 1RM, 4x4 @ 75% 1RM


    Day 1 Bench Press: 4x7 @ 69% 1RM
    Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
    Cable Tricep Pushdown: 4 x 15 @ RPE9
    Leg Press: 3 x 15 @ RPE9

    Deadlift: 2x2 @ 84% 1RM, 3x4 @ 76% 1RM


    Day 2 Single Leg DB Romanian DL: 3x12 @ RPE6
    Deadlift Lat Pulldown: 4 x 12 @ RPE7
    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    Squat: 4x6 @ 74% 1RM


    Day 3 Bench Press: 1x1 @ 87%, 4x4 @ 79% 1RM
    Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
    Overhead Cable Tricep Extension: 4 x 12 @ RPE9
    Leg Extension: 3 x 15 @ RPE8

    Deadlift: 3x6 @ 75% 1RM


    Day 4 Close Grip Bench Press: 4x5 @ 73% 1RM

    Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7


    Lateral Raises: 4 x 15 @ RPE9
    Bicep Curl: 3 x 10 @ RPE8

    : @CHUCHINGTON : @CHUCHINGTON
    IT'S OVER
    ...what now?

    If you enjoyed this one...


    I am constantly working on putting out new programs! I aim to
    release one near the end of every month. Another intermediate
    program may do you well - or if you're feeling up to it - an
    advanced program may yield even better results 👀.

    If you want to take things more seriously, I also do offer online


    coaching, though availability is quite limited. DM me to see if a
    spot is available!

    THANK YOU!
    I hope you enjoyed this program - thank you for giving it a try! Let
    me know how it went for you by sending me a DM or by tagging
    me in your stories or posts. I appreciate your support more than
    you know, and my DMs are always open if you ever want to talk
    about anything at all!

    : @CHUCHINGTON : @CHUCHINGTON

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