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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
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Week 1
1 / 4 Weeks
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
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
70%
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
70%
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
70%
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
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
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