Daniel

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1 athletes joined

Program Description

Lolahehebew

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Dec 15, 2025 07:05
Last Edited
Dec 16, 2025 03:35

Muscle Engagement

Front

Back

MuscleSet

Upper Back

11.8%

Triceps

10.7%

Biceps

9.7%

Chest

9.5%

Hamstrings

8.7%

Front Delts

8.7%

Lats

7.7%

Quadriceps

6.8%

Glutes

5.8%

Middle Delts

5.8%

Rear Delts

3.9%

Lower Back

3.5%

Abs

2.3%

Calves

1.9%

Forearms

1.8%

Adductors

0.8%

Cardio

0.6%

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WEEK 1

Day 1

1

Squat (Barbell)

3

8 reps

-

2

Calf Raise (Machine)

1

2

8 reps

10 reps

-

-

3

Hack Squat

3

10 reps

-

4

Leg Extension

4

12 reps

-

5

Romanian Deadlift (Dumbbell)

3

8 reps

-

6

Seated Hamstring Curl

4

12 reps

-

Day 2

1

Bench Press (Barbell)

2

8 reps

-

2

Incline Chest Press (Machine)

2

10 reps

-

3

Pec Deck (Machine)

2

12 reps

-

4

Shoulder Press (Machine)

3

10 reps

-

5

Lateral Raise (Cable)

3

12 reps

-

6

Rear Delt Fly (Machine)

4

15 reps

-

7

Lateral Raise (Dumbbell)

3

20 reps

-

Day 3

1

Cardio

1

-

Day 4

1

Stiff Leg Deadlift

3

10 reps

-

2

Standing Pullover (Cable)

3

12 reps

-

3

T-Bar Row

1

1

8 reps

10 reps

-

-

4

Seated Row (Cable)

2

12 reps

-

5

Shrug (Dumbbell)

3

10 reps

-

Day 5

1

Tricep Pushdown (Cable)

3

12 reps

-

2

V-Handle Tricep Pushdown (Cable)

3

8 reps

-

3

Skull Crusher (Barbell)

4

10 reps

-

4

Bicep Curl (Dumbbell)

3

8 reps

-

5

Face Away Cable Curl

4

12 reps

-

6

Preacher Curl (EZ Bar)

3

10 reps

-

Day 6

1

Chest Fly (Cable)

4

12 reps

-

2

Incline Chest Press (Machine)

3

10 reps

-

3

T-Bar Row

3

8 reps

-

4

Lat Pulldown

4

12 reps

-

5

Shrug (Barbell)

2

10 reps

-

Day 3

1

Cardio

1 Set

-

Day 1

1

Squat (Barbell)

3 Sets

8 Reps

-

2

Calf Raise (Machine)

1 Set

2 Sets

8 Reps

10 Reps

-

-

3

Hack Squat

3 Sets

10 Reps

-

4

Leg Extension

4 Sets

12 Reps

-

5

Romanian Deadlift (Dumbbell)

3 Sets

8 Reps

-

6

Seated Hamstring Curl

4 Sets

12 Reps

-

Day 5

1

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

2

V-Handle Tricep Pushdown (Cable)

3 Sets

8 Reps

-

3

Skull Crusher (Barbell)

4 Sets

10 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

5

Face Away Cable Curl

4 Sets

12 Reps

-

6

Preacher Curl (EZ Bar)

3 Sets

10 Reps

-

Day 2

1

Bench Press (Barbell)

2 Sets

8 Reps

-

2

Incline Chest Press (Machine)

2 Sets

10 Reps

-

3

Pec Deck (Machine)

2 Sets

12 Reps

-

4

Shoulder Press (Machine)

3 Sets

10 Reps

-

5

Lateral Raise (Cable)

3 Sets

12 Reps

-

6

Rear Delt Fly (Machine)

4 Sets

15 Reps

-

7

Lateral Raise (Dumbbell)

3 Sets

20 Reps

-

Day 4

1

Stiff Leg Deadlift

3 Sets

10 Reps

-

2

Standing Pullover (Cable)

3 Sets

12 Reps

-

3

T-Bar Row

1 Set

1 Set

8 Reps

10 Reps

-

-

4

Seated Row (Cable)

2 Sets

12 Reps

-

5

Shrug (Dumbbell)

3 Sets

10 Reps

-

Day 6

1

Chest Fly (Cable)

4 Sets

12 Reps

-

2

Incline Chest Press (Machine)

3 Sets

10 Reps

-

3

T-Bar Row

3 Sets

8 Reps

-

4

Lat Pulldown

4 Sets

12 Reps

-

5

Shrug (Barbell)

2 Sets

10 Reps

-