Program Description
I made this as a external source to remember my program. If you train legs at the gym and upper body at home, you could try this program if you want!
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout90 minutes
- CreatedOct 20, 2025 01:24
- Last EditedNov 29, 2025 01:52
Summary
Unlock your strength potential with this comprehensive 7-day program designed for home workouts. Each day focuses on a blend of heavy lifts and hypertrophy exercises, ensuring you build muscle and power effectively. With a variety of barbell and machine movements, including deadlifts, squats, and push-ups, you'll challenge every major muscle group. Perfect for those looking to maximize their training without the need for a gym, this program is your roadmap to achieving impressive gains in just one week.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Front Delts
9.6%
Quadriceps
8.1%
Upper Back
7.6%
Hamstrings
7.6%
Middle Delts
7.1%
Chest
6.6%
Lats
6.6%
Forearms
6.6%
Abs
6.1%
Glutes
5.6%
Biceps
5.3%
Calves
5.1%
Rear Delts
3.5%
Lower Back
2%
Adductors
0.5%
