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Balance 1.0
by Derek A.
6 athletes joined
Program Description
Le but de ce programme est d’offrir une structure qui varie sur l’intensité et le volume pour assurer un développement constant. Il intègre des mouvements reliés au Powerlifting, ainsi que des mouvements reliés au Bodybuilding pour équilibrer force et masse. Pour que le programme soit optimale, il serait suggéré d’utiliser les journées de repos pour y intégrer des séances de courses à pieds. De cette façon, la force cardiovasculaire serait également stimulée. C’est aussi ce qui explique l’ajout d’exercices pluri articulaire de haut de corps à la fin des journées de bas de corps ; elle permettront de travailler votre corps à faire des mouvements fonctionnels et balanceront avec l’épuisement de vos jambes dû à la course à pieds. Programme fait par D.A
Program Overview
Level
Intermediate, Beginner
Goal
Bodybuilding, Powerlifting, Athletics, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Apr 30, 2024 09:47
Last Edited
Jun 19, 2024 03:39
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Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
7 Reps
@8.5
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
7 Reps
@8.5
2
Single Leg Press
3 Sets
12 Reps
@8.5
3
Seated Calf Raise
3 Sets
12 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
3 Sets
12 Reps
@8.5
6
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
3 Sets
7 Reps
@8.5
2
Seated Row (Cable)
3 Sets
12 Reps
@8.5
3
Shrug (Dumbbell)
3 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 4
1
Single Leg Deadlift
3 Sets
12 Reps
@8.5
2
Leg Press
3 Sets
12 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8.5
5
Pull-Up (Weighted)
3 Sets
12 Reps
@8.5
6
Push Up (Weighted)
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
7 Reps
@8.5
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
7 Reps
@8.5
2
Single Leg Press
3 Sets
12 Reps
@8.5
3
Seated Calf Raise
3 Sets
12 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
3 Sets
12 Reps
@8.5
6
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
3 Sets
7 Reps
@8.5
2
Seated Row (Cable)
3 Sets
12 Reps
@8.5
3
Shrug (Dumbbell)
3 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 4
1
Single Leg Deadlift
3 Sets
12 Reps
@8.5
2
Leg Press
3 Sets
12 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8.5
5
Pull-Up (Weighted)
3 Sets
12 Reps
@8.5
6
Push Up (Weighted)
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8.5
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8.5
2
Single Leg Press
3 Sets
10 Reps
@8.5
3
Seated Calf Raise
3 Sets
10 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
3 Sets
10 Reps
@8.5
6
Dip (Weighted)
3 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10 Reps
@8.5
3
Shrug (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
5
Hammer Curl
3 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
Day 4
1
Single Leg Deadlift
3 Sets
10 Reps
@8.5
2
Leg Press
3 Sets
10 Reps
@8.5
3
Standing Calf Raise
3 Sets
10 Reps
@8.5
4
Abs Crunch (Weighted)
3 Sets
10 Reps
@8.5
5
Pull-Up (Weighted)
3 Sets
10 Reps
@8.5
6
Push Up (Weighted)
3 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8.5
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8.5
2
Single Leg Press
3 Sets
10 Reps
@8.5
3
Seated Calf Raise
3 Sets
10 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
3 Sets
10 Reps
@8.5
6
Dip (Weighted)
3 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10 Reps
@8.5
3
Shrug (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
5
Hammer Curl
3 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
Day 4
1
Single Leg Deadlift
3 Sets
10 Reps
@8.5
2
Leg Press
3 Sets
10 Reps
@8.5
3
Standing Calf Raise
3 Sets
10 Reps
@8.5
4
Abs Crunch (Weighted)
3 Sets
10 Reps
@8.5
5
Pull-Up (Weighted)
3 Sets
10 Reps
@8.5
6
Push Up (Weighted)
3 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Single Leg Press
3 Sets
8 Reps
@8.5
3
Seated Calf Raise
3 Sets
8 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
3 Sets
8 Reps
@8.5
6
Dip (Weighted)
3 Sets
8 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Shrug (Dumbbell)
3 Sets
8 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8.5
5
Hammer Curl
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8.5
Day 4
1
Single Leg Deadlift
3 Sets
8 Reps
@8.5
2
Leg Press
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
8 Reps
@8.5
4
Abs Crunch (Weighted)
3 Sets
8 Reps
@8.5
5
Pull-Up (Weighted)
3 Sets
8 Reps
@8.5
6
Push Up (Weighted)
3 Sets
8 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Single Leg Press
3 Sets
8 Reps
@8.5
3
Seated Calf Raise
3 Sets
8 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
3 Sets
8 Reps
@8.5
6
Dip (Weighted)
3 Sets
8 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Shrug (Dumbbell)
3 Sets
8 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8.5
5
Hammer Curl
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8.5
Day 4
1
Single Leg Deadlift
3 Sets
8 Reps
@8.5
2
Leg Press
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
8 Reps
@8.5
4
Abs Crunch (Weighted)
3 Sets
8 Reps
@8.5
5
Pull-Up (Weighted)
3 Sets
8 Reps
@8.5
6
Push Up (Weighted)
3 Sets
8 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
12 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8.5
6
Skull Crusher
4 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
4 Sets
7 Reps
@8.5
2
Single Leg Press
4 Sets
12 Reps
@8.5
3
Seated Calf Raise
4 Sets
12 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
4 Sets
12 Reps
@8.5
6
Dip (Weighted)
4 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
4 Sets
7 Reps
@8.5
2
Seated Row (Cable)
4 Sets
12 Reps
@8.5
3
Shrug (Dumbbell)
4 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
5
Hammer Curl
4 Sets
12 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
Day 4
1
Single Leg Deadlift
4 Sets
12 Reps
@8.5
2
Leg Press
4 Sets
12 Reps
@8.5
3
Standing Calf Raise
4 Sets
12 Reps
@8.5
4
Abs Crunch (Weighted)
4 Sets
12 Reps
@8.5
5
Pull-Up (Weighted)
4 Sets
12 Reps
@8.5
6
Push Up (Weighted)
4 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
12 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8.5
6
Skull Crusher
4 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
4 Sets
7 Reps
@8.5
2
Single Leg Press
4 Sets
12 Reps
@8.5
3
Seated Calf Raise
4 Sets
12 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
4 Sets
12 Reps
@8.5
6
Dip (Weighted)
4 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
4 Sets
7 Reps
@8.5
2
Seated Row (Cable)
4 Sets
12 Reps
@8.5
3
Shrug (Dumbbell)
4 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
5
Hammer Curl
4 Sets
12 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
Day 4
1
Single Leg Deadlift
4 Sets
12 Reps
@8.5
2
Leg Press
4 Sets
12 Reps
@8.5
3
Standing Calf Raise
4 Sets
12 Reps
@8.5
4
Abs Crunch (Weighted)
4 Sets
12 Reps
@8.5
5
Pull-Up (Weighted)
4 Sets
12 Reps
@8.5
6
Push Up (Weighted)
4 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Skull Crusher
4 Sets
10 Reps
@8.5
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Single Leg Press
4 Sets
10 Reps
@8.5
3
Seated Calf Raise
4 Sets
10 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
4 Sets
10 Reps
@8.5
6
Dip (Weighted)
4 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Seated Row (Cable)
4 Sets
10 Reps
@8.5
3
Shrug (Dumbbell)
4 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
5
Hammer Curl
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8.5
Day 4
1
Single Leg Deadlift
4 Sets
10 Reps
@8.5
2
Leg Press
4 Sets
10 Reps
@8.5
3
Standing Calf Raise
4 Sets
10 Reps
@8.5
4
Abs Crunch (Weighted)
4 Sets
10 Reps
@8.5
5
Pull-Up (Weighted)
4 Sets
10 Reps
@8.5
6
Push Up (Weighted)
4 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Skull Crusher
4 Sets
10 Reps
@8.5
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Single Leg Press
4 Sets
10 Reps
@8.5
3
Seated Calf Raise
4 Sets
10 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
4 Sets
10 Reps
@8.5
6
Dip (Weighted)
4 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Seated Row (Cable)
4 Sets
10 Reps
@8.5
3
Shrug (Dumbbell)
4 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
5
Hammer Curl
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8.5
Day 4
1
Single Leg Deadlift
4 Sets
10 Reps
@8.5
2
Leg Press
4 Sets
10 Reps
@8.5
3
Standing Calf Raise
4 Sets
10 Reps
@8.5
4
Abs Crunch (Weighted)
4 Sets
10 Reps
@8.5
5
Pull-Up (Weighted)
4 Sets
10 Reps
@8.5
6
Push Up (Weighted)
4 Sets
10 Reps
@8.5