Program Description
Heavy ass weight
Program Overview
- LevelNovice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMar 16, 2024 12:42
- Last EditedAug 28, 2024 04:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 7.5
4
Side Crunch (Cable)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 7.5
4
Side Crunch (Cable)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 7.5
4
Side Crunch (Cable)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 7.5
4
Side Crunch (Cable)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Chest Press (Machine)
3
15 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Chest Press (Machine)
3
15 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Chest Press (Machine)
3
15 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Chest Press (Machine)
3
15 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Lat Pulldown
3
15 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
15 reps
RPE 7.5
5
Hammer Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
15 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
15 reps
RPE 7.5
5
Hammer Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Lat Pulldown
3
15 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
15 reps
RPE 7.5
5
Hammer Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Lat Pulldown
3
15 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
15 reps
RPE 7.5
5
Hammer Curl
3
15 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)4 Sets
8 Reps
65%
2
Leg Extension3 Sets
15 Reps
@7.5
3
Leg Curl3 Sets
15 Reps
@7.5
4
Side Crunch (Cable)3 Sets
12 Reps
@7.5
5
Seated Calf Raise3 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 Pulldown3 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 Curl3 Sets
15 Reps
@7.5