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3-Day FUF Horsecock Powerbuilding
by Ignacas P.
11 athletes joined
Program Description
Lower-End Recoverable Volume IG: cryptogymbro
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Feb 27, 2024 03:47
Last Edited
May 14, 2024 04:49
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5