logo
4 days General Strength split
by Kasjan P.
3 athletes joined
Program Description
Strength on big 3 as well as a pulling movement Building muscle
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Feb 12, 2024 01:06
Last Edited
May 08, 2024 02:36
down_app
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
2-4 Reps
5-8 Reps
@6.5
@7
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
1 Set
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
2-4 Reps
6-10 Reps
@7
@7
2
Barbell Row
4 Sets
8-12 Reps
@7-10
3
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8-10
4
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@7-10
5
Decline Crunch
4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@6.5-9
@7-9
2
Front Squat (Paused)
3 Sets
6-10 Reps
@7-10
3
Seated Hamstring Curl
4 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
Day 4
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7-10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@7-10
3
Face Pull
3 Sets
10-15 Reps
@7-9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
5
Bicep Curl (Cable)
4 Sets
6-10 Reps
@9-10
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
2-4 Reps
5-8 Reps
@6.5
@7
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
1 Set
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
2-4 Reps
6-10 Reps
@7
@7
2
Barbell Row
4 Sets
8-12 Reps
@7-10
3
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8-10
4
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@7-10
5
Decline Crunch
4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@6.5-9
@7-9
2
Front Squat (Paused)
3 Sets
6-10 Reps
@7-10
3
Seated Hamstring Curl
4 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
Day 4
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7-10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@7-10
3
Face Pull
3 Sets
10-15 Reps
@7-9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
5
Bicep Curl (Cable)
4 Sets
6-10 Reps
@9-10
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
2-4 Reps
5-8 Reps
@6.5
@7
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
1 Set
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
2-4 Reps
6-10 Reps
@7
@7
2
Barbell Row
4 Sets
8-12 Reps
@7-10
3
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8-10
4
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@7-10
5
Decline Crunch
4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@6.5-9
@7-9
2
Front Squat (Paused)
3 Sets
6-10 Reps
@7-10
3
Seated Hamstring Curl
4 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
Day 4
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7-10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@7-10
3
Face Pull
3 Sets
10-15 Reps
@7-9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
5
Bicep Curl (Cable)
4 Sets
6-10 Reps
@9-10
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
2-4 Reps
5-8 Reps
@6.5
@7
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
1 Set
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
2-4 Reps
6-10 Reps
@7
@7
2
Barbell Row
4 Sets
8-12 Reps
@7-10
3
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8-10
4
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@7-10
5
Decline Crunch
4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@6.5-9
@7-9
2
Front Squat (Paused)
3 Sets
6-10 Reps
@7-10
3
Seated Hamstring Curl
4 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
Day 4
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7-10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@7-10
3
Face Pull
3 Sets
10-15 Reps
@7-9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
5
Bicep Curl (Cable)
4 Sets
6-10 Reps
@9-10
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
2-4 Reps
5-8 Reps
@6.5
@7
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
1 Set
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
2-4 Reps
6-10 Reps
@7
@7
2
Barbell Row
4 Sets
8-12 Reps
@7-10
3
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8-10
4
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@7-10
5
Decline Crunch
4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@6.5-9
@7-9
2
Front Squat (Paused)
3 Sets
6-10 Reps
@7-10
3
Seated Hamstring Curl
4 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
Day 4
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7-10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@7-10
3
Face Pull
3 Sets
10-15 Reps
@7-9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
5
Bicep Curl (Cable)
4 Sets
6-10 Reps
@9-10
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
2-4 Reps
5-8 Reps
@6.5
@7
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
1 Set
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
2-4 Reps
6-10 Reps
@7
@7
2
Barbell Row
4 Sets
8-12 Reps
@7-10
3
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8-10
4
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@7-10
5
Decline Crunch
4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@6.5-9
@7-9
2
Front Squat (Paused)
3 Sets
6-10 Reps
@7-10
3
Seated Hamstring Curl
4 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
Day 4
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7-10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@7-10
3
Face Pull
3 Sets
10-15 Reps
@7-9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
5
Bicep Curl (Cable)
4 Sets
6-10 Reps
@9-10
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10