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2024 - the beginning
by Felix Bungart
1 athletes joined
5.0
(1 rating)
Program Description
Starting by building a foundation strength and in the following there is a focus on your legs and your speed. Week 1+2 are the same, as well as Week 4+5. On which day you do your Workout doesn’t matter, just that you do it!
Program Overview
Level
Intermediate
Goal
Athletics, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 05, 2024 05:07
Last Edited
May 09, 2024 03:15
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Week 1
1 / 6 Weeks
Day 1
1A
Wall Sit
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
1B
Push Up
3 Sets
20 Reps
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
3A
Leg Extension
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
3B
Lying Leg Curl
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
4A
Pull-Up (Bodyweight)
1 Set
2 Sets
8 Reps
6 Reps
4B
Hip Bridge March
3 Sets
25 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@6.5
@8
4
Step-Up (Weighted)
2 Sets
1 Set
15 Reps
10 Reps
@7.5
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@6.5
@7
@8
2
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
3
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
4
Military Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@7
@8
5
Pull-Up (Bodyweight)
2 Sets
1 Set
8 Reps
6 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
5 Reps
3 Reps
@6.5
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
2 Sets
8 Reps
5 Reps
3 Reps
@6.5
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6 Reps
4 Reps
@7.5
@8.5
4
Step-Up (Weighted)
2 Sets
1 Set
15 Reps
10 Reps
@7.5
@8
Day 1
1A
Wall Sit
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
1B
Push Up
3 Sets
20 Reps
2
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@8
@9
3A
Leg Extension
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
3B
Lying Leg Curl
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
4A
Pull-Up (Bodyweight)
1 Set
2 Sets
8 Reps
6 Reps
4B
Hip Bridge March
3 Sets
25 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
@7
@8
@9
2
Lat Pulldown
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@8
@9
4
Military Press (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
@7.5
@8.5
5
Pull-Up (Bodyweight)
2 Sets
1 Set
8 Reps
6 Reps
Day 1
1A
Wall Sit
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
1B
Push Up
3 Sets
20 Reps
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
3A
Leg Extension
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
3B
Lying Leg Curl
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
4A
Pull-Up (Bodyweight)
1 Set
2 Sets
8 Reps
6 Reps
4B
Hip Bridge March
3 Sets
25 Reps
Day 3
1A
Skater Hop
3 Sets
10 Reps
1B
Copenhagen Plank
6 Sets
1 Reps
2A
Hip Thrust (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
2B
Box Jump
3 Sets
10 Reps
3A
Ab Wheel
3 Sets
6 Reps
3B
Push Up
3 Sets
20 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@7
@7.5
@8.5
@8.5
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@7
@7.5
@8.5
@8.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@7
@8.5
4
Step-Up (Weighted)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7.5
@8.5
3
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@8.5
4
Military Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@7.5
@8.5
5
Pull-Up (Bodyweight)
2 Sets
1 Set
8 Reps
6 Reps
Day 1
1A
Tempo Deadlift
1 Set
2 Sets
6 Reps
4 Reps
@6
@7
1B
Hands on Hips Countermovement Jump
3 Sets
6 Reps
2A
Leg Extension
1 Set
2 Sets
8 Reps
6 Reps
@6
@7
2B
Box Jump
3 Sets
10 Reps
3A
Hip Bridge March
3 Sets
1 mins
3B
Wall Sit
3 Sets
1 mins
3C
Skater Hop
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@6.5
@8
4
Step-Up (Weighted)
2 Sets
1 Set
15 Reps
10 Reps
@7.5
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7.5
@8.5
3
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@8.5
4
Military Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@7.5
@8.5
5
Pull-Up (Bodyweight)
2 Sets
1 Set
8 Reps
6 Reps
Day 1
1A
Tempo Deadlift
1 Set
2 Sets
6 Reps
4 Reps
@6
@7
1B
Hands on Hips Countermovement Jump
3 Sets
6 Reps
2A
Leg Extension
1 Set
2 Sets
8 Reps
6 Reps
@6
@7
2B
Box Jump
3 Sets
10 Reps
3A
Hip Bridge March
3 Sets
1 mins
3B
Wall Sit
3 Sets
1 mins
3C
Skater Hop
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@6.5
@8
4
Step-Up (Weighted)
2 Sets
1 Set
15 Reps
10 Reps
@7.5
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7.5
@8
@9
2
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7.5
@8
@9
3
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@8
@9
4
Military Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@8
@9
5
Pull-Up (Bodyweight)
2 Sets
1 Set
8 Reps
6 Reps
Day 1
1
Jog
1 Set
15 mins
2
Yoga
1 Set
30 mins
Day 2
1
Jog
1 Set
15 mins
2
Yoga
1 Set
30 mins
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Felix BungartAge 17, Man
5 months ago
0 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications