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4 day workout program
by Eddie
1 athletes joined
Program Description
Size and strength quick
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
120 minutes
Created
Feb 05, 2024 08:16
Last Edited
May 08, 2024 02:27
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Week 1
1 / 3 Weeks
Day 2
1
Skull Crusher
3 Sets
10-15 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
5
Face Pull
5 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Wrist Curls
4 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Hamstring Curl
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Leg Press
3 Sets
10-15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
10-15 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Overhead Press (Barbell)
3 Sets
8 Reps
@9
4
Dumbbell Row
3 Sets
6-8 Reps
@9
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
10-15 Reps
@9
Day 2
1
Skull Crusher
3 Sets
10-15 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
5
Face Pull
5 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Wrist Curls
4 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Hamstring Curl
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
5 Reps
80%
3
Leg Press
3 Sets
10-15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
10-15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Overhead Press (Barbell)
3 Sets
8 Reps
@9
4
Dumbbell Row
3 Sets
6-8 Reps
@9
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
10-15 Reps
@9
Day 2
1
Skull Crusher
3 Sets
10-15 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
5
Face Pull
5 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Wrist Curls
4 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Hamstring Curl
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Leg Press
3 Sets
10-15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
10-15 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Overhead Press (Barbell)
3 Sets
8 Reps
@9
4
Dumbbell Row
3 Sets
6-8 Reps
@9
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
10-15 Reps
@9