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Ashaz strength
by Harsh Kaushik
1 athletes joined
Program Description
Strength + size
Program Overview
Level
Beginner, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
100 minutes
Created
Jun 10, 2024 12:10
Last Edited
Jun 11, 2024 07:11
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Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
85%
72%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
85%
72%
3
Dip (Assisted)
4 Sets
8 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
8 Reps
85%
72%
2
Pendlay Row
3 Sets
10 Reps
@8
3
Pull-Up (Assisted)
3 Sets
10 Reps
@8
4
Face Pull
4 Sets
20 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
85%
65%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
85%
74%
3
Squat (Smith Machine)
3 Sets
10 Reps
@8
4A
Hip Abductor (Machine)
2 Sets
20 Reps
@7
4B
Hip Adductor (Machine)
2 Sets
20 Reps
@7
5
Standing Calf Raise
4 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
80%
65%
2
Stiff Leg Deadlift
3 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
80%
74%
4
Back Extension
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 5
1
Bicep Curl (Barbell)
2 Sets
15 Reps
@8
2
Incline Curl (Dumbbell)
4 Sets
10 Reps
@10
3
Skull Crusher
2 Sets
15 Reps
@8
4
Lateral Raise (Machine)
4 Sets
15 Reps
@9
5
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 5
1
Bicep Curl (Barbell)
2 Sets
15 Reps
@8
2
Incline Curl (Dumbbell)
4 Sets
10 Reps
@10
3
Skull Crusher
2 Sets
15 Reps
@8
4
Lateral Raise (Machine)
4 Sets
15 Reps
@9
5
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
3 Reps
8 Reps
8 Reps
87%
74%
72%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
3 Reps
8 Reps
8 Reps
87%
74%
72%
3
Dip (Assisted)
4 Sets
8 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
3 Reps
8 Reps
8 Reps
87%
74%
72%
2
Pendlay Row
3 Sets
10 Reps
@8
3
Pull-Up (Assisted)
3 Sets
10 Reps
@8
4
Face Pull
4 Sets
20 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
87%
65%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
87%
74%
3
Squat (Smith Machine)
3 Sets
10 Reps
@8
4A
Hip Abductor (Machine)
2 Sets
20 Reps
@7
4B
Hip Adductor (Machine)
2 Sets
20 Reps
@7
5
Standing Calf Raise
4 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
82%
65%
2
Stiff Leg Deadlift
3 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
82%
74%
4
Back Extension
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
88%
74%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
88%
74%
3
Dip (Assisted)
4 Sets
8 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
8 Reps
88%
74%
2
Pendlay Row
3 Sets
10 Reps
@8
3
Pull-Up (Assisted)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
20 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
88%
70%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
88%
76%
3
Squat (Smith Machine)
3 Sets
10 Reps
@8
4A
Hip Abductor (Machine)
2 Sets
20 Reps
@7
4B
Hip Adductor (Machine)
2 Sets
20 Reps
@7
5
Standing Calf Raise
4 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
84%
67%
2
Stiff Leg Deadlift
3 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
84%
76%
4
Back Extension
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 5
1
Bicep Curl (Barbell)
2 Sets
15 Reps
@8
2
Incline Curl (Dumbbell)
4 Sets
10 Reps
@10
3
Skull Crusher
2 Sets
15 Reps
@8
4
Lateral Raise (Machine)
4 Sets
15 Reps
@9
5
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 5
1
Bicep Curl (Barbell)
2 Sets
15 Reps
@8
2
Incline Curl (Dumbbell)
4 Sets
10 Reps
@10
3
Skull Crusher
2 Sets
15 Reps
@8
4
Lateral Raise (Machine)
4 Sets
15 Reps
@9
5
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
91%
76%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
91%
76%
3
Dip (Assisted)
4 Sets
8 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
8 Reps
91%
74%
2
Pendlay Row
2 Sets
10 Reps
@8
3
Pull-Up (Assisted)
2 Sets
10 Reps
@8
4
Face Pull
4 Sets
20 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
91%
68%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
91%
76%
3
Squat (Smith Machine)
2 Sets
10 Reps
@8
4A
Hip Abductor (Machine)
2 Sets
20 Reps
@7
4B
Hip Adductor (Machine)
2 Sets
20 Reps
@7
5
Standing Calf Raise
4 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
10 Reps
10 Reps
84%
68%
65%
2
Stiff Leg Deadlift
3 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
84%
74%
4
Back Extension
2 Sets
15 Reps
@8
5
Hanging Leg Raise
2 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
70%
60%
2
Pendlay Row
2 Sets
10 Reps
@6
3
Pull-Up (Assisted)
2 Sets
10 Reps
@6
4
Face Pull
4 Sets
20 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
10 Reps
70%
52%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
70%
50%
3
Squat (Smith Machine)
3 Sets
10 Reps
@8
4A
Hip Abductor (Machine)
2 Sets
20 Reps
@7
4B
Hip Adductor (Machine)
2 Sets
20 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
65%
50%
2
Stiff Leg Deadlift
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
65%
60%
4
Back Extension
3 Sets
15 Reps
@7
5
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 5
1
Bicep Curl (Barbell)
2 Sets
15 Reps
@6.5
2
Incline Curl (Dumbbell)
2 Sets
10 Reps
@7
3
Skull Crusher
2 Sets
15 Reps
@6
4
Lateral Raise (Machine)
2 Sets
15 Reps
@7
5
Abs Crunch (Machine)
2 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
70%
55%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
70%
55%
3
Dip (Assisted)
4 Sets
8 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7