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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