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
- LevelAdvanced
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout90 minutes
- CreatedOct 20, 2025 01:24
- Last EditedNov 17, 2025 03:48
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
10.8%
Quadriceps
9.5%
Hamstrings
7.6%
Upper Back
7.4%
Front Delts
7.2%
Lats
7.2%
Middle Delts
7.2%
Chest
6.8%
Biceps
6.8%
Glutes
6%
Calves
6%
Forearms
5.4%
Abs
5.2%
Rear Delts
2.6%
Lower Back
2.4%
Adductors
1.8%
