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225 strict press
by joathan esparza
3 athletes joined
Program Description
Strict press 225 while mildly improving overall strength. Add 5 lbs a week to each lift eventually lowering added weight to continue progress.
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 24, 2024 10:45
Last Edited
May 26, 2024 09:08
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Week 1
1 / 12 Weeks
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8