5.0
(1 rating)
Program Description
Push new strength built after 5s pro BBB. Deload one week before hand and do one cycle then back to 5s pro BBB.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedApr 25, 2024 01:32
- Last EditedDec 04, 2024 09:11
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
5
5 reps
65%
4
Lat Pulldown
5
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
French Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
5
5 reps
70%
4
Lat Pulldown
5
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
French Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
5
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
French Press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Single Leg Press
3
10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Abs Crunch (Weighted)
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
5 reps
70%
4
Single Leg Press
3
10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Abs Crunch (Weighted)
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
5 reps
75%
4
Single Leg Press
3
10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Abs Crunch (Weighted)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Lat Pulldown
5
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
5 reps
70%
4
Lat Pulldown
5
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
5
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
5 reps
65%
4
Leg Extension
3
10 reps
-
5
Abs Crunch (Weighted)
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
5 reps
70%
4
Leg Extension
3
10 reps
-
5
Abs Crunch (Weighted)
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
5 reps
75%
4
Leg Extension
3
10 reps
-
5
Abs Crunch (Weighted)
5
10-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)1 Set
AMRAP
85%
3
Overhead Press (Barbell)5 Sets
5 Reps
65%
4
Lat Pulldown5 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
6
Bicep Curl (Barbell)3 Sets
12-15 Reps
-
7
French Press3 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)1 Set
AMRAP
85%
3
Deadlift (Barbell)5 Sets
5 Reps
65%
4
Single Leg Press3 Sets
10 Reps
-
5
Standing Calf Raise3 Sets
6-8 Reps
-
6
Seated Calf Raise3 Sets
10-12 Reps
-
7
Abs Crunch (Weighted)5 Sets
10-20 Reps
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)1 Set
AMRAP
85%
3
Bench Press (Barbell)5 Sets
5 Reps
65%
4
Lat Pulldown5 Sets
10 Reps
-
5
Rear Delt Fly (Machine)3 Sets
10 Reps
-
6
Chest Fly (Cable)3 Sets
10 Reps
-
7
Hammer Curl3 Sets
10 Reps
-
8
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
-
Day 4
1
Squat (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)1 Set
AMRAP
85%
3
Squat (Barbell)5 Sets
5 Reps
65%
4
Leg Extension3 Sets
10 Reps
-
5
Abs Crunch (Weighted)5 Sets
10-20 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
MatiasMan
4 months ago
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
The FSL with some acc.
I like it, works even on a cut