3 day powerlifting >*_*< | Workout Programs | Boostcamp App |

3 day powerlifting >*_*<

by Jasper

4 athletes joined

Program Description

Heavy ass weight

Program Overview

Level

Novice

Goal

Powerlifting, Powerbuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

90 minutes

Created

Mar 16, 2024 12:42

Last Edited

May 17, 2024 02:26

down_app

Day 1

1

Squat (Barbell)

4 Sets

8 Reps

65%

2

Leg Extension

3 Sets

15 Reps

@7.5

3

Leg Curl

3 Sets

15 Reps

@7.5

4

Side Crunch (Cable)

3 Sets

12 Reps

@7.5

5

Seated Calf Raise

3 Sets

15 Reps

@7.5

Day 2

1

Bench Press (Barbell)

4 Sets

8 Reps

65%

2

Chest Press (Machine)

3 Sets

15 Reps

@7.5

3

Incline Bench Press (Dumbbell)

3 Sets

15 Reps

@7.5

4

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@7.5

5

Tricep Pushdown (Cable)

3 Sets

15 Reps

@7.5

Day 3

1

Deadlift (Barbell)

4 Sets

8 Reps

65%

2

Lat Pulldown

3 Sets

15 Reps

@7.5

3

Seated Row (Cable)

3 Sets

15 Reps

@7.5

4

Preacher Curl (Barbell)

3 Sets

15 Reps

@7.5

5

Hammer Curl

3 Sets

15 Reps

@7.5