logo
531 HARDCORE
by Adrian P.
7 athletes joined
5.0
(1 rating)
Program Description
Zespół negro nie wypije to niegro
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Apr 14, 2024 03:10
Last Edited
May 31, 2024 06:40
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
88 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
10-25 Reps
@7
6
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-25 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
3 Reps
5 Reps
55 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@9
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-22 Reps
8-22 Reps
@10
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
5 Reps
3 Reps
3 Reps
55 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
5
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-25 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
3 Reps
3 Reps
3 Reps
33 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
3 Reps
5 Reps
55 Reps
75%
85%
90%
80%
70%
65%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-22 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
88 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
10-25 Reps
@7
6
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-25 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
3 Reps
5 Reps
55 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@9
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-22 Reps
8-22 Reps
@10
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
5 Reps
3 Reps
3 Reps
55 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
5
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-25 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
3 Reps
3 Reps
3 Reps
33 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
3 Reps
5 Reps
55 Reps
75%
85%
90%
80%
70%
65%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-22 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
88 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
10-25 Reps
@7
6
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-25 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
3 Reps
5 Reps
55 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@9
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-22 Reps
8-22 Reps
@10
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
5 Reps
3 Reps
3 Reps
55 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
5
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-25 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
3 Reps
3 Reps
3 Reps
33 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
3 Reps
5 Reps
55 Reps
75%
85%
90%
80%
70%
65%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-22 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Overhead Press (Barbell)
3 Sets
8 Reps
50%
3
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
10-25 Reps
@7
6
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-25 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
65%
2
Sumo Deadlift (Barbell)
3 Sets
5 Reps
70%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@9
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-22 Reps
8-22 Reps
@10
@10
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
8 Reps
50%
3
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
5
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-25 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
65%
2
Squat (Barbell)
3 Sets
8 Reps
60%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-22 Reps
@8
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Arnold S.Man
2 months ago
0 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Dojebany plan masa idzie jak chuj tylko nie skapnalem się pierwszego dnia że ostatnia seria ławki to jest amrap i napierdalałem 88 powtórzeń to przypoliłem układ nerwowy aż skwierczało.