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Seth Durham
by Honor Foss
3 athletes joined
Program Description
Build upon a preexisting strength foundation and expand work capacity/strength. 5 weeks and then we will adjust reps/exercise selection for heavier weights. Please continue routine cardio/ab work. Day 5 is your day to emphasize extra volume on body parts you want to improve. I added some examples that would be beneficial.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Feb 23, 2024 08:36
Last Edited
May 17, 2024 09:42
down_app
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Barbell Row
3 Sets
6-8 Reps
3
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Push Up
2 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Leg Press (45 Degrees)
3 Sets
6-12 Reps
3
Split Squat (Dumbbell)
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
12 Reps
5
Standing Calf Raise
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Lying Leg Curl
2 Sets
12-15 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Standing Calf Raise
2 Sets
AMRAP
5
Shrug (Dumbbell)
2 Sets
20 Reps
6
Pull-Up (Weighted)
2 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
2
Rear Delt Fly (Machine)
2 Sets
15 Reps
3
Hammer Curl
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
8 Reps
6
Bicep Curl (Cable)
2 Sets
20 Reps
9
Tricep Pushdown (Cable)
2 Sets
20 Reps
10
Lateral Raise (Dumbbell)
2 Sets
20-30 Reps
Day 5
1
Cable Crunch
3 Sets
12-15 Reps
2
Split Squat (Dumbbell)
2 Sets
20 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
4
Bicep Curl (Cable)
2 Sets
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Barbell Row
3 Sets
6-8 Reps
3
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Push Up
2 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Leg Press (45 Degrees)
3 Sets
6-12 Reps
3
Split Squat (Dumbbell)
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
12 Reps
5
Standing Calf Raise
3 Sets
AMRAP
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Machine)
1 Set
3
Hammer Curl
1 Set
4
Dip (Bodyweight)
1 Set
8
Bicep Curl (Cable)
2 Sets
20 Reps
9
Tricep Pushdown (Cable)
2 Sets
20 Reps
10
Lateral Raise (Dumbbell)
2 Sets
20-30 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Lying Leg Curl
2 Sets
12-15 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Standing Calf Raise
2 Sets
AMRAP
5
Shrug (Dumbbell)
2 Sets
20 Reps
6
Pull-Up (Weighted)
2 Sets
10 Reps
Day 5
1
Cable Crunch
3 Sets
12-15 Reps
2
Split Squat (Dumbbell)
2 Sets
20 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
4
Bicep Curl (Cable)
2 Sets
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Barbell Row
3 Sets
6-8 Reps
3
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Push Up
2 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Leg Press (45 Degrees)
3 Sets
6-12 Reps
3
Split Squat (Dumbbell)
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
12 Reps
5
Standing Calf Raise
3 Sets
AMRAP
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Machine)
1 Set
3
Hammer Curl
1 Set
4
Dip (Bodyweight)
1 Set
8
Bicep Curl (Cable)
2 Sets
20 Reps
9
Tricep Pushdown (Cable)
2 Sets
20 Reps
10
Lateral Raise (Dumbbell)
2 Sets
20-30 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Lying Leg Curl
2 Sets
12-15 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Standing Calf Raise
2 Sets
AMRAP
5
Shrug (Dumbbell)
2 Sets
20 Reps
6
Pull-Up (Weighted)
2 Sets
10 Reps
Day 5
1
Cable Crunch
3 Sets
12-15 Reps
2
Split Squat (Dumbbell)
2 Sets
20 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
4
Bicep Curl (Cable)
2 Sets
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Barbell Row
3 Sets
6-8 Reps
3
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Push Up
2 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Leg Press (45 Degrees)
3 Sets
6-12 Reps
3
Split Squat (Dumbbell)
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
12 Reps
5
Standing Calf Raise
3 Sets
AMRAP
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Machine)
1 Set
3
Hammer Curl
1 Set
4
Dip (Bodyweight)
1 Set
8
Bicep Curl (Cable)
2 Sets
20 Reps
9
Tricep Pushdown (Cable)
2 Sets
20 Reps
10
Lateral Raise (Dumbbell)
2 Sets
20-30 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Lying Leg Curl
2 Sets
12-15 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Standing Calf Raise
2 Sets
AMRAP
5
Shrug (Dumbbell)
2 Sets
20 Reps
6
Pull-Up (Weighted)
2 Sets
10 Reps
Day 5
1
Cable Crunch
3 Sets
12-15 Reps
2
Split Squat (Dumbbell)
2 Sets
20 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
4
Bicep Curl (Cable)
2 Sets
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Barbell Row
3 Sets
6-8 Reps
3
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Push Up
2 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Leg Press (45 Degrees)
3 Sets
6-12 Reps
3
Split Squat (Dumbbell)
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
12 Reps
5
Standing Calf Raise
3 Sets
AMRAP
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Machine)
1 Set
3
Hammer Curl
1 Set
4
Dip (Bodyweight)
1 Set
8
Bicep Curl (Cable)
2 Sets
20 Reps
9
Tricep Pushdown (Cable)
2 Sets
20 Reps
10
Lateral Raise (Dumbbell)
2 Sets
20-30 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
2
Lying Leg Curl
2 Sets
12-15 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Standing Calf Raise
2 Sets
AMRAP
5
Shrug (Dumbbell)
2 Sets
20 Reps
6
Pull-Up (Weighted)
2 Sets
10 Reps
Day 5
1
Cable Crunch
3 Sets
12-15 Reps
2
Split Squat (Dumbbell)
2 Sets
20 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
4
Bicep Curl (Cable)
2 Sets
20 Reps