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THE ZESTY BIGBALLS GANGSTER PROGRAMME
by null
Program Description
To get rich or fly dying
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
Jul 10, 2024 12:33
Last Edited
Jul 20, 2024 07:06
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Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
80%
69%
2
Bench Press (Barbell)
3 Sets
8 Reps
69%
3
Leg Extension
3 Sets
15 Reps
@7
4
T-Bar Row
3 Sets
10-12 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@7
6
Face Pull
3 Sets
20-30 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
74%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Viking Press
3 Sets
10-12 Reps
@7
5
Lat Pulldown
3 Sets
10-12 Reps
@7
6
French Press
3 Sets
12-15 Reps
@7
Day 3
1
Safety Bar Squat
4 Sets
6 Reps
63%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
4
T-Bar Row
3 Sets
10-12 Reps
@7.5
5
Hammer Curl
3 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
77%
3
Legs Up Bench Press (Barbell)
3 Sets
6 Reps
@7
4
Deadlift (Paused)
3 Sets
4 Reps
67%
5
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@7
6
Lat Pulldown
3 Sets
10-12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7