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Barbell Blitzkrieg
by Ryan C
12 athletes joined
5.0
(1 rating)
Program Description
To conquer the Iron Domain. Test 1RM at the end of 12weeks. Use 95% of 1RM
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 11, 2024 05:14
Last Edited
Jun 13, 2024 08:32
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Split Squat (Barbell)
3 Sets
10 Reps
@6
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Dip (Weighted)
3 Sets
12 Reps
@8
5
Cable Crunch
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Good Morning
3 Sets
10 Reps
@6
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Good Morning
4 Sets
10 Reps
@6
3
Standing Calf Raise
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
10 Reps
@8
5
Bicep Curl (Cable)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@10
5
Face Pull
4 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Split Squat (Barbell)
4 Sets
10 Reps
@6
3
Standing Calf Raise
4 Sets
12 Reps
@8
4
Lying Leg Curl
4 Sets
12 Reps
@8
5
Bicep Curl (Cable)
4 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Dip (Weighted)
4 Sets
12 Reps
@8
5
Cable Crunch
4 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Good Morning
5 Sets
10 Reps
@6
3
Standing Calf Raise
5 Sets
12 Reps
@8
4
Leg Extension
5 Sets
10 Reps
@8
5
Bicep Curl (Cable)
5 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)
5 Sets
12 Reps
@10
5
Face Pull
5 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Split Squat (Barbell)
5 Sets
10 Reps
@6
3
Standing Calf Raise
5 Sets
12 Reps
@8
4
Lying Leg Curl
5 Sets
12 Reps
@8
5
Bicep Curl (Cable)
5 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
@6
3
Lat Pulldown
5 Sets
12 Reps
@8
4
Dip (Weighted)
5 Sets
12 Reps
@8
5
Cable Crunch
5 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Good Morning
3 Sets
8 Reps
@6
3
Standing Calf Raise
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@10
5
Face Pull
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Split Squat (Barbell)
3 Sets
8 Reps
@6
3
Standing Calf Raise
3 Sets
10 Reps
@8
4
Lying Leg Curl
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Dip (Weighted)
3 Sets
10 Reps
@8
5
Cable Crunch
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Good Morning
4 Sets
8 Reps
@6
3
Standing Calf Raise
4 Sets
10 Reps
@8
4
Leg Extension
4 Sets
8 Reps
@8
5
Bicep Curl (Cable)
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@6
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
5
Face Pull
4 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Split Squat (Barbell)
4 Sets
8 Reps
@6
3
Standing Calf Raise
4 Sets
10 Reps
@8
4
Lying Leg Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Cable)
4 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Dip (Weighted)
4 Sets
10 Reps
@8
5
Cable Crunch
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Good Morning
5 Sets
8 Reps
@6
3
Standing Calf Raise
5 Sets
10 Reps
@8
4
Leg Extension
5 Sets
8 Reps
@8
5
Bicep Curl (Cable)
5 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
5 Sets
8 Reps
@6
4
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@10
5
Face Pull
5 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Sets
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Split Squat (Barbell)
5 Sets
8 Reps
@6
3
Standing Calf Raise
5 Sets
10 Reps
@8
4
Lying Leg Curl
5 Sets
10 Reps
@8
5
Bicep Curl (Cable)
5 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
3 Sets
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@6
3
Lat Pulldown
5 Sets
10 Reps
@8
4
Dip (Weighted)
5 Sets
10 Reps
@8
5
Cable Crunch
5 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
1 Set
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Good Morning
3 Sets
6 Reps
@6
3
Standing Calf Raise
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
6 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
2 Sets
1 Set
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@10
5
Face Pull
3 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
2 Sets
1 Set
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Split Squat (Barbell)
3 Sets
6 Reps
@6
3
Standing Calf Raise
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
1 Set
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@6
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
8 Reps
@8
5
Cable Crunch
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Good Morning
4 Sets
6 Reps
@6
3
Standing Calf Raise
4 Sets
8 Reps
@8
4
Leg Extension
4 Sets
6 Reps
@8
5
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
4
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@10
5
Face Pull
4 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Split Squat (Barbell)
4 Sets
6 Reps
@6
3
Standing Calf Raise
4 Sets
8 Reps
@8
4
Lying Leg Curl
4 Sets
8 Reps
@8
5
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
@6
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Dip (Weighted)
4 Sets
8 Reps
@8
5
Cable Crunch
4 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Good Morning
5 Sets
6 Reps
@6
3
Standing Calf Raise
5 Sets
8 Reps
@8
4
Leg Extension
5 Sets
6 Reps
@8
5
Bicep Curl (Cable)
5 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
5 Sets
6 Reps
@6
4
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
@10
5
Face Pull
5 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Sets
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Split Squat (Barbell)
5 Sets
6 Reps
@6
3
Standing Calf Raise
5 Sets
8 Reps
@8
4
Lying Leg Curl
5 Sets
8 Reps
@8
5
Bicep Curl (Cable)
5 Sets
8 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
3 Sets
6 Reps
4 Reps
2 Reps
75%
80%
85%
2
Incline Bench Press (Barbell)
5 Sets
6 Reps
@6
3
Lat Pulldown
5 Sets
8 Reps
@8
4
Dip (Weighted)
5 Sets
8 Reps
@8
5
Cable Crunch
5 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Good Morning
4 Sets
6 Reps
@6
3
Standing Calf Raise
4 Sets
8 Reps
@8
4
Leg Extension
4 Sets
6 Reps
@8
5
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
4
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@10
5
Face Pull
4 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
2 Reps
90%
2
Split Squat (Barbell)
4 Sets
6 Reps
@6
3
Standing Calf Raise
4 Sets
8 Reps
@8
4
Lying Leg Curl
4 Sets
8 Reps
@8
5
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Reps
90%
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
@6
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Dip (Weighted)
4 Sets
8 Reps
@8
5
Cable Crunch
4 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
2 Reps
90%
2
Good Morning
3 Sets
6 Reps
@6
3
Standing Calf Raise
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
6 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
2 Reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@10
5
Face Pull
3 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
2 Reps
90%
2
Split Squat (Barbell)
3 Sets
6 Reps
@6
3
Standing Calf Raise
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
2 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@6
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
8 Reps
@8
5
Cable Crunch
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
1 Reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
6 Reps
@6
4
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
@10
5
Face Pull
2 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
1 Reps
95%
2
Good Morning
2 Sets
6 Reps
@6
3
Standing Calf Raise
2 Sets
8 Reps
@8
4
Leg Extension
2 Sets
6 Reps
@8
5
Bicep Curl (Cable)
2 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
1 Reps
95%
2
Split Squat (Barbell)
2 Sets
6 Reps
@6
3
Standing Calf Raise
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
8 Reps
@8
5
Bicep Curl (Cable)
2 Sets
8 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Reps
95%
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@6
3
Lat Pulldown
2 Sets
8 Reps
@8
4
Dip (Weighted)
2 Sets
8 Reps
@8
5
Cable Crunch
2 Sets
8 Reps
@8