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Behemoth V2
by Brian Z.
3 athletes joined
Program Description
Put on size, strength, and athleticism. Deload every 6th week. Optional to test max on 5th week but not necessary. Designed with additional external exercise in mind such as running, swimming, or cycling.
Program Overview
Level
Beginner, Intermediate
Goal
Powerbuilding, Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Jan 11, 2024 11:58
Last Edited
May 07, 2024 10:00
down_app
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
8-12 Reps
@9
@8.5
@8.5
@8
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
4
Side Plank
2 Sets
AMRAP
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@9.5
@7
2
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@8
3
Back Extension
2 Sets
6-10 Reps
@8
4
Plank
2 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
10-12 Reps
@9.5
@8
@8
@8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
3
Dip (Weighted)
3 Sets
6-10 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@9
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Barbell Row
2 Sets
5-8 Reps
@9.5
3
Skull Crusher
2 Sets
6-10 Reps
@9.5
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Push Up
2 Sets
AMRAP
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
8-12 Reps
@9
@8.5
@8.5
@8
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
4
Side Plank
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Barbell Row
2 Sets
5-8 Reps
@9.5
3
Skull Crusher
2 Sets
6-10 Reps
@9.5
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Push Up
2 Sets
AMRAP
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@9.5
@7
2
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@8
3
Back Extension
2 Sets
6-10 Reps
@8
4
Plank
2 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
10-12 Reps
@9.5
@8
@8
@8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
3
Dip (Weighted)
3 Sets
6-10 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
8-12 Reps
@9
@8.5
@8.5
@8
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
4
Side Plank
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Barbell Row
2 Sets
5-8 Reps
@9.5
3
Skull Crusher
2 Sets
6-10 Reps
@9.5
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Push Up
2 Sets
AMRAP
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@9.5
@7
2
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@8
3
Back Extension
2 Sets
6-10 Reps
@8
4
Plank
2 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
10-12 Reps
@9.5
@8
@8
@8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
3
Dip (Weighted)
3 Sets
6-10 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
8-12 Reps
@9
@8.5
@8.5
@8
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
4
Side Plank
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Barbell Row
2 Sets
5-8 Reps
@9.5
3
Skull Crusher
2 Sets
6-10 Reps
@9.5
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Push Up
2 Sets
AMRAP
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@9.5
@7
2
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@8
3
Back Extension
2 Sets
6-10 Reps
@8
4
Plank
2 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
10-12 Reps
@9.5
@8
@8
@8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
3
Dip (Weighted)
3 Sets
6-10 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
8-12 Reps
@9
@8.5
@8.5
@8
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
4
Side Plank
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Barbell Row
2 Sets
5-8 Reps
@9.5
3
Skull Crusher
2 Sets
6-10 Reps
@9.5
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Push Up
2 Sets
AMRAP
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@9.5
@7
2
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@8
3
Back Extension
2 Sets
6-10 Reps
@8
4
Plank
2 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
10-12 Reps
@9.5
@8
@8
@8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
3
Dip (Weighted)
3 Sets
6-10 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
@6
2
Leg Extension
2 Sets
8-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@7
4
Side Plank
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@7
2
Barbell Row
2 Sets
5-8 Reps
@7
3
Skull Crusher
2 Sets
6-10 Reps
@7
4
Hammer Curl
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Push Up
2 Sets
AMRAP
@7
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@6.5
2
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@8
3
Back Extension
2 Sets
6-10 Reps
@8
4
Plank
2 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@6.5
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@7
3
Dip (Weighted)
2 Sets
6-10 Reps
@7
4
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7
5
Hanging Leg Raise
2 Sets
AMRAP
@9