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Stank Tanks Training Vol. 1
by Tank
3 athletes joined
Program Description
"You gotta eat big to get big. " This program is designed for those that want to eat heavy & lift heavy. You're gonna get a good daily spanking with max effort lifts, and accessory work in the 8-12 rep range, leaving only 1-2 reps left in the tank each set. If you feel like you have more than 1-2 left on EACH SET, then pick up bigger weights! Max weights, minimal rest. Should be done within an hour, and your CNS should be blitzed! If not...#Rule3.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 30, 2024 06:10
Last Edited
Jul 08, 2024 10:07
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Week 1
1 / 4 Weeks
Day 1
1
Light Cardio
1 Set
5 mins
@4
2A
Seated Row (Cable)
4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown
4 Sets
8-12 Reps
@8-9
3
Incline Bench Press (Barbell)
1 Set
1+ Reps
90%
4
Incline Bench Press (Barbell)
6 Sets
3 Reps
60%
5A
Decline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8-9
5B
Chest Fly (Machine)
4 Sets
8-12 Reps
@8-9
6A
JM Press
4 Sets
8-12 Reps
@8-9
6B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8-9
Day 2
1
Light Cardio
1 Set
5 mins
@5
2A
Squat (Barbell)
4 Sets
8-12 Reps
@3
2B
Back Extension
4 Sets
8-12 Reps
@3
3
Squat (Barbell)
1 Set
1+ Reps
@9
4A
Reverse Lunge (Dumbbell)
4 Sets
8-12 Reps
@8-9
4B
Leg Curl
4 Sets
8-12 Reps
@8-9
4C
Seated Calf Raise
4 Sets
8-12 Reps
@8-9
5A
Hack Squat
4 Sets
8-12 Reps
@8-9
5B
Leg Extension
4 Sets
8-12 Reps
@8-9
5C
Standing Calf Raise
4 Sets
8-12 Reps
@8-9
Day 3
1
Light Cardio
1 Set
5 mins
@5
2A
Seated Row (Machine)
4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown
4 Sets
8-12 Reps
@8-9
3
Sumo Deadlift (Barbell)
1 Set
1+ Reps
@9-10
4A
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8-9
4B
T-Bar Row
4 Sets
8-12 Reps
@8-9
5A
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8-10
5B
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8-9
6A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-9
6B
Concentration Curl
3 Sets
8-12 Reps
@8-9
7A
Face Pull
3 Sets
8-12 Reps
@8-9
7B
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 4
1
Light Cardio
1 Set
5 mins
@5
2A
Band Pull Apart
4 Sets
10-15 Reps
@5
2B
Rotator Cuff
4 Sets
10-15 Reps
@6
3A
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8-9
3B
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8-9
4A
Upright Row (Barbell)
4 Sets
8-12 Reps
@8-9
4B
Front Raise
4 Sets
8-12 Reps
@8-9
5A
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@8-9
5B
Y Raise
4 Sets
8-12 Reps
@8-9
6A
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8-9
6B
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8-9
7A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8-9
7B
Tricep Kickback
3 Sets
8-12 Reps
@8-9
8A
Dip (Weighted)
3 Sets
8-12 Reps
@8-9
8B
Push Up
3 Sets
10-15 Reps
@8-9
Day 5
1A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1C
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1D
Dips Between Chairs
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1E
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1F
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
Day 1
1
Light Cardio
1 Set
5 mins
@4
2A
Seated Row (Cable)
4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown
4 Sets
8-12 Reps
@8-9
3
Pin Press Bench (Barbell)
1 Set
1+ Reps
90%
4
Bench Press (Barbell)
6 Sets
3 Reps
60%
5A
Decline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8-9
5B
Chest Fly (Machine)
4 Sets
8-12 Reps
@8-9
6A
JM Press
4 Sets
8-12 Reps
@8-9
6B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8-9
Day 2
1
Light Cardio
1 Set
5 mins
@5
2A
Squat (Barbell)
4 Sets
8-12 Reps
@3
2B
Back Extension
4 Sets
8-12 Reps
@3
3
Safety Bar Squat
1 Set
3+ Reps
@9
4A
Reverse Lunge (Dumbbell)
4 Sets
8-12 Reps
@8-9
4B
Leg Curl
4 Sets
8-12 Reps
@8-9
4C
Seated Calf Raise
4 Sets
8-12 Reps
@8-9
5A
Hack Squat
4 Sets
8-12 Reps
@8-9
5B
Leg Extension
4 Sets
8-12 Reps
@8-9
5C
Standing Calf Raise
4 Sets
8-12 Reps
@8-9
Day 3
1
Light Cardio
1 Set
5 mins
@5
2A
Seated Row (Machine)
4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown
4 Sets
8-12 Reps
@8-9
3
Rack Pull (Barbell)
1 Set
1+ Reps
@9-10
4A
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8-9
4B
T-Bar Row
4 Sets
8-12 Reps
@8-9
5A
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8-10
5B
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8-9
6A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-9
6B
Concentration Curl
3 Sets
8-12 Reps
@8-9
7A
Face Pull
3 Sets
8-12 Reps
@8-9
7B
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 4
1
Light Cardio
1 Set
5 mins
@5
2A
Band Pull Apart
4 Sets
10-15 Reps
@5
2B
Rotator Cuff
4 Sets
10-15 Reps
@6
3A
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8-9
3B
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8-9
4A
Upright Row (Barbell)
4 Sets
8-12 Reps
@8-9
4B
Front Raise
4 Sets
8-12 Reps
@8-9
5A
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@8-9
5B
Y Raise
4 Sets
8-12 Reps
@8-9
6A
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8-9
6B
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8-9
7A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8-9
7B
Tricep Kickback
3 Sets
8-12 Reps
@8-9
8A
Dip (Weighted)
3 Sets
8-12 Reps
@8-9
8B
Push Up
3 Sets
10-15 Reps
@8-9
Day 5
1A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1C
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1D
Dips Between Chairs
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1E
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1F
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
Day 1
1
Light Cardio
1 Set
5 mins
@4
2A
Seated Row (Cable)
4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown
4 Sets
8-12 Reps
@8-9
3
Incline Bench Press (Barbell)
1 Set
1+ Reps
90%
4
Incline Bench Press (Barbell)
6 Sets
3 Reps
60%
5A
Decline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8-9
5B
Chest Fly (Machine)
4 Sets
8-12 Reps
@8-9
6A
JM Press
4 Sets
8-12 Reps
@8-9
6B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8-9
Day 2
1
Light Cardio
1 Set
5 mins
@5
2A
Squat (Barbell)
4 Sets
8-12 Reps
@3
2B
Back Extension
4 Sets
8-12 Reps
@3
3
Squat (Barbell)
1 Set
1+ Reps
@9
4A
Reverse Lunge (Dumbbell)
4 Sets
8-12 Reps
@8-9
4B
Leg Curl
4 Sets
8-12 Reps
@8-9
4C
Seated Calf Raise
4 Sets
8-12 Reps
@8-9
5A
Hack Squat
4 Sets
8-12 Reps
@8-9
5B
Leg Extension
4 Sets
8-12 Reps
@8-9
5C
Standing Calf Raise
4 Sets
8-12 Reps
@8-9
Day 3
1
Light Cardio
1 Set
5 mins
@5
2A
Seated Row (Machine)
4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown
4 Sets
8-12 Reps
@8-9
3
Sumo Deadlift (Barbell)
1 Set
1+ Reps
@9-10
4A
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8-9
4B
T-Bar Row
4 Sets
8-12 Reps
@8-9
5A
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8-10
5B
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8-9
6A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-9
6B
Concentration Curl
3 Sets
8-12 Reps
@8-9
7A
Face Pull
3 Sets
8-12 Reps
@8-9
7B
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 4
1
Light Cardio
1 Set
5 mins
@5
2A
Band Pull Apart
4 Sets
10-15 Reps
@5
2B
Rotator Cuff
4 Sets
10-15 Reps
@6
3A
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8-9
3B
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8-9
4A
Upright Row (Barbell)
4 Sets
8-12 Reps
@8-9
4B
Front Raise
4 Sets
8-12 Reps
@8-9
5A
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@8-9
5B
Y Raise
4 Sets
8-12 Reps
@8-9
6A
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8-9
6B
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8-9
7A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8-9
7B
Tricep Kickback
3 Sets
8-12 Reps
@8-9
8A
Dip (Weighted)
3 Sets
8-12 Reps
@8-9
8B
Push Up
3 Sets
10-15 Reps
@8-9
Day 5
1A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1C
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1D
Dips Between Chairs
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1E
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1F
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
Day 1
1
Light Cardio
1 Set
5 mins
@4
2A
Seated Row (Cable)
4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown
4 Sets
8-12 Reps
@8-9
3
Pin Press Bench (Barbell)
1 Set
1+ Reps
90%
4
Bench Press (Barbell)
6 Sets
3 Reps
60%
5A
Decline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8-9
5B
Chest Fly (Machine)
4 Sets
8-12 Reps
@8-9
6A
JM Press
4 Sets
8-12 Reps
@8-9
6B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8-9
Day 2
1
Light Cardio
1 Set
5 mins
@5
2A
Squat (Barbell)
4 Sets
8-12 Reps
@3
2B
Back Extension
4 Sets
8-12 Reps
@3
3
Safety Bar Squat
1 Set
3+ Reps
@9
4A
Reverse Lunge (Dumbbell)
4 Sets
8-12 Reps
@8-9
4B
Leg Curl
4 Sets
8-12 Reps
@8-9
4C
Seated Calf Raise
4 Sets
8-12 Reps
@8-9
5A
Hack Squat
4 Sets
8-12 Reps
@8-9
5B
Leg Extension
4 Sets
8-12 Reps
@8-9
5C
Standing Calf Raise
4 Sets
8-12 Reps
@8-9
Day 3
1
Light Cardio
1 Set
5 mins
@5
2A
Seated Row (Machine)
4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown
4 Sets
8-12 Reps
@8-9
3
Rack Pull (Barbell)
1 Set
1+ Reps
@9-10
4A
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8-9
4B
T-Bar Row
4 Sets
8-12 Reps
@8-9
5A
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8-10
5B
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8-9
6A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-9
6B
Concentration Curl
3 Sets
8-12 Reps
@8-9
7A
Face Pull
3 Sets
8-12 Reps
@8-9
7B
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 4
1
Light Cardio
1 Set
5 mins
@5
2A
Band Pull Apart
4 Sets
10-15 Reps
@5
2B
Rotator Cuff
4 Sets
10-15 Reps
@6
3A
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8-9
3B
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8-9
4A
Upright Row (Barbell)
4 Sets
8-12 Reps
@8-9
4B
Front Raise
4 Sets
8-12 Reps
@8-9
5A
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@8-9
5B
Y Raise
4 Sets
8-12 Reps
@8-9
6A
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8-9
6B
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8-9
7A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8-9
7B
Tricep Kickback
3 Sets
8-12 Reps
@8-9
8A
Dip (Weighted)
3 Sets
8-12 Reps
@8-9
8B
Push Up
3 Sets
10-15 Reps
@8-9
Day 5
1A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1C
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1D
Dips Between Chairs
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1E
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1F
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10