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BANE: Strength and Size
by Lech S.
2 athletes joined
Program Description
Train like the Bane himself! The program is made for those who want to face a challenge, gain size and strength. Focusing on upper body, 3 days upper and 1 lower. Some points to have in mind: • Warm up before every exercise. • Try to eat in calorie surplus (bulk) • With every set try to increase weight. • Do some stretching after session. • Feel free to make some minor changes. Progression: Try to increase every week weight on compound exercises. Deload: Every 4-6 weeks.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
May 07, 2024 12:24
Last Edited
May 29, 2024 08:44
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Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@6
@8
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
Pull-Up (Weighted)
3 Sets
5 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Hamstring Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
@7
@8
@9
@9.5
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Standing Calf Raise
3 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Chest Fly (Machine)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7A
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
8A
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
@7
@8
@9
@9.5
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Standing Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@6
@8
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
Pull-Up (Weighted)
3 Sets
5 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Hamstring Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Chest Fly (Machine)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7A
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
8A
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
@7
@8
@9
@9.5
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Standing Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@6
@8
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
Pull-Up (Weighted)
3 Sets
5 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Hamstring Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Chest Fly (Machine)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7A
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
8A
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
@7
@8
@9
@9.5
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Standing Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@6
@8
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
Pull-Up (Weighted)
3 Sets
5 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Hamstring Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Chest Fly (Machine)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7A
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
8A
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@8
@9