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Absoluter athelete

by Julius Hjernø

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 24, 2025 09:17
  • Last Edited
    Nov 13, 2025 11:33
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.8%
Chest
14.2%
Triceps
13.2%
Glutes
12.4%
Hamstrings
8.2%
Biceps
6.8%
Front Delts
5.6%
Lower Back
5.2%
Lats
4%
Olympic
4%
Upper Back
3.2%
Adductors
2.6%
Abs
2.4%
Forearms
1.2%
Middle Delts
0.4%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+1 lbs
2
Chin-Up (Weighted)
4
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+1 lbs
2
Chin-Up (Weighted)
4
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+1 lbs
2
Chin-Up (Weighted)
4
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+1 lbs
2
Chin-Up (Weighted)
4
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+1 lbs
2
Chin-Up (Weighted)
4
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+1 lbs
2
Chin-Up (Weighted)
4
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+1 lbs
2
Chin-Up (Weighted)
4
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+1 lbs
2
Chin-Up (Weighted)
4
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+1 lbs
2
Bench Press (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 8
3
Power Clean
3
3 reps
-
4
Lunge (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+1 lbs
2
Bench Press (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 8
3
Power Clean
3
3 reps
-
4
Lunge (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+1 lbs
2
Bench Press (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 8
3
Power Clean
3
3 reps
-
4
Lunge (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+1 lbs
2
Bench Press (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 8
3
Power Clean
3
3 reps
-
4
Lunge (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+1 lbs
2
Bench Press (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 8
3
Power Clean
3
3 reps
-
4
Lunge (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+1 lbs
2
Bench Press (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 8
3
Power Clean
3
3 reps
-
4
Lunge (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+1 lbs
2
Bench Press (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 8
3
Power Clean
3
3 reps
-
4
Lunge (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+1 lbs
2
Bench Press (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 8
3
Power Clean
3
3 reps
-
4
Lunge (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
+1 lbs
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Dip (Weighted)
4
5 reps
+1 lbs
4
Clean and Press
1
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
+1 lbs
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Dip (Weighted)
4
5 reps
+1 lbs
4
Clean and Press
1
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
+1 lbs
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Dip (Weighted)
4
5 reps
+1 lbs
4
Clean and Press
1
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
+1 lbs
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Dip (Weighted)
4
5 reps
+1 lbs
4
Clean and Press
1
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
+1 lbs
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Dip (Weighted)
4
5 reps
+1 lbs
4
Clean and Press
1
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
+1 lbs
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Dip (Weighted)
4
5 reps
+1 lbs
4
Clean and Press
1
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
+1 lbs
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Dip (Weighted)
4
5 reps
+1 lbs
4
Clean and Press
1
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
+1 lbs
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Dip (Weighted)
4
5 reps
+1 lbs
4
Clean and Press
1
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
+1 lbs
+1 lbs
+1 lbs
+1 lbs
+1 lbs
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Push Up
1 Set
AMRAP
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
+1 lbs
+1 lbs
+1 lbs
+1 lbs
+1 lbs
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Power Clean
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4
Lunge (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
+1 lbs
+1 lbs
+1 lbs
+1 lbs
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
+1 lbs
+1 lbs
+1 lbs
+1 lbs
4
Clean and Press
1 Set
AMRAP
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9