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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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Felix BungartAge 17, Man
7 months ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications