ScoreFit
All programs
AdvancedStrength

ScoreFit Power

Get strong on the lifts that matter.

Customize in builder
4
Days / week
8
Weeks
Upper / Lower (Strength)
Split
4
Workouts
Workout 1

Lower — Squat

Squat strength + posterior chain

5 exercises
Barbell Back Squat
Quads · Glutes, Core
Sets 5
Reps 3-5
Effort 8-9
Rest 210s

Heavy top set, then back-offs at ~10% less.

Romanian Deadlift
Hamstrings · Glutes, Back
Sets 3
Reps 6-8
Effort 8
Rest 150s
Leg Press
Quads · Glutes
Sets 3
Reps 8-10
Effort 8-9
Rest 120s
Standing Calf Raise
Calves
Sets 3
Reps 10-12
Effort 9
Rest 75s
Weighted Plank
Core
Sets 3
Reps 45-60s
Effort 9
Rest 60s
Workout 2

Upper — Bench

Bench strength + pressing volume

5 exercises
Barbell Bench Press
Chest · Triceps, Shoulders
Sets 5
Reps 3-5
Effort 8-9
Rest 210s
Barbell Row
Back · Biceps, Hamstrings
Sets 4
Reps 6-8
Effort 8
Rest 150s
Incline Dumbbell Press
Chest · Shoulders, Triceps
Sets 3
Reps 8-10
Effort 8-9
Rest 120s
EZ-Bar Skullcrusher
Triceps
Sets 3
Reps 8-10
Effort 9
Rest 75s
EZ-Bar Curl
Biceps
Sets 3
Reps 8-10
Effort 9
Rest 75s
Workout 3

Lower — Deadlift

Deadlift strength + quads

4 exercises
Conventional Deadlift
Back · Hamstrings, Glutes
Sets 5
Reps 3-5
Effort 8-9
Rest 240s

Reset each rep, no bouncing.

Hack Squat
Quads · Glutes
Sets 3
Reps 8-10
Effort 8-9
Rest 150s
Seated Leg Curl
Hamstrings
Sets 3
Reps 8-10
Effort 9
Rest 90s
Hanging Leg Raise
Core
Sets 3
Reps 10-12
Effort 9
Rest 60s
Workout 4

Upper — Press

Overhead strength + back

5 exercises
Overhead Press
Shoulders · Triceps
Sets 5
Reps 3-5
Effort 8-9
Rest 210s
Pull-Up
Back · Biceps
Sets 4
Reps 6-10
Effort 8-9
Rest 150s
Dumbbell Shoulder Press
Shoulders · Triceps
Sets 3
Reps 8-10
Effort 8-9
Rest 120s
Cable Lateral Raise
Shoulders
Sets 3
Reps 12-15
Effort 9
Rest 60s
Cable Tricep Pushdown
Triceps
Sets 3
Reps 10-12
Effort 9
Rest 60s