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Armstrong Powerbuilding
by Jesse A.
7 athletes joined
Program Description
This program aims to build lean mass while also pushing you through strength plateaus. You need to have your diet and recovery on point. Be sure to eat at a modest surplus (~300-500 calories) at least and get your 8 hours of sleep.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 30, 2024 01:26
Last Edited
Jun 01, 2024 05:30
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Deadlift (Paused)
2 Sets
4 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Tempo Deadlift
2 Sets
8 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
2 Reps
@6
@6.5
@7
@7.5
@9
2
Deadlift (Paused)
2 Sets
4 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Tempo Deadlift
2 Sets
8 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Deadlift (Paused)
2 Sets
4 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Tempo Deadlift
2 Sets
8 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Deadlift (Paused)
2 Sets
4 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Tempo Deadlift
2 Sets
8 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Deadlift (Paused)
2 Sets
4 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Tempo Deadlift
2 Sets
8 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Deadlift (Paused)
2 Sets
4 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Tempo Deadlift
2 Sets
8 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 3
1
Box Squat (Barbell)
2 Sets
3 Sets
8 Reps
@6
2
Bench Press (Paused)
3 Sets
3 Sets
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9