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Better v2
by Olivier M.
1 athletes joined
Program Description
Power
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 17, 2024 08:04
Last Edited
May 07, 2024 10:09
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Dip (Bodyweight)
5 Sets
8 Reps
@9
4
Chest Fly (Cable)
4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)
4 Sets
8 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)
5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9