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3 MaxG
by George Gourlis
2 athletes joined
5.0
(1 rating)
Program Description
PROGRAM FOR HEALTH POWER AND ENDURANCE
Program Overview
Level
Intermediate, Novice, Beginner, Advanced
Goal
Powerbuilding, Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Feb 23, 2024 08:56
Last Edited
May 13, 2024 09:03
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7