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Bleed Iron
by Larry A.
10 athletes joined
Program Description
Powerlifting and power building
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Jan 09, 2024 04:30
Last Edited
Jun 20, 2024 12:03
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Week 1
1 / 5 Weeks
Day 1
1
Goblet Squat
2 Sets
10 Reps
@6
2
Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
70%
3
Leg Press
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@7
6
Walking Lunge
2 Sets
50 Reps
7
Standing Calf Raise
2 Sets
25 Reps
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Dumbbell Bench Pullover
3 Sets
12 Reps
@7
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
7
Upright Row (Barbell)
3 Sets
15 Reps
@8
8
Plank
2 Sets
3 mins
Day 3
1
Stretching
1 Set
30 mins
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Reps
5 Reps
5 Reps
85%
80%
70%
2
Lat Pulldown
3 Sets
15 Reps
@8
3
Seated Row (Cable)
3 Sets
15 Reps
@8
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@9
5
Back Extension
3 Sets
10 Reps
@7-8
6
Shrug (Dumbbell)
3 Sets
20 Reps
@8
7
Pull-Up (Bodyweight)
3 Sets
6 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
2 Sets
50 Reps
@7
1B
Bicep Curl (Cable)
2 Sets
50 Reps
@7
2A
Skull Crusher
3 Sets
15 Reps
@8
2B
Bench Press (Close Grip)
3 Sets
15 Reps
@8
3
French Press
3 Sets
12-15 Reps
@8
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
6
Dip (Bodyweight)
2 Sets
AMRAP
@8
Day 6
1
Stretching
1 Set
30 mins
Day 7
1
Stretching
1 Set
30 mins
Day 1
1
Squat (Paused)
2 Sets
2 Sets
5 Reps
5 Reps
80%
70%
2
Leg Extension
3 Sets
15-18 Reps
@8
3
Leg Curl
3 Sets
15-18 Reps
@8
4
Spoto Press
4 Sets
5 Reps
72%
5
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
6
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
7
Chest Fly (Machine)
3 Sets
15 Reps
@8.5
Day 2
1
Deadlift (Paused)
2 Sets
2 Sets
5 Reps
5 Reps
75%
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
12 Reps
@8.5
4
Legs Up Bench Press (Barbell)
4 Sets
6 Reps
@7
5
Dip (Bodyweight)
3 Sets
AMRAP
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 3
1
Stretching
1 Set
30 mins
@6
Day 4
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
@6.5
@8
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Step-Up (Weighted)
3 Sets
12 Reps
@8.5
5
Standing Calf Raise
3 Sets
20 Reps
@7
6
Lunge (Bodyweight)
3 Sets
50 Reps
Day 6
1
Stretching
1 Set
30 mins
Day 7
1
Stretching
1 Set
30 mins
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
70%
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
72%
3
Decline Bench Press (Barbell)
3 Sets
12 Reps
@8
4
Pendlay Row
3 Sets
8-10 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Stretching
1 Set
30 mins
@6
Day 6
1
Stretching
1 Set
30 mins
Day 7
1
Stretching
1 Set
30 mins
Day 1
1
Squat (Paused)
2 Sets
2 Sets
5 Reps
5 Reps
82%
72%
2
Leg Extension
3 Sets
15-18 Reps
@8
3
Leg Curl
3 Sets
15-18 Reps
@8
4
Spoto Press
4 Sets
5 Reps
75%
5
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
6
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
7
Chest Fly (Machine)
3 Sets
15 Reps
@8.5
Day 2
1
Deadlift (Paused)
4 Sets
5 Reps
78%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
12 Reps
@8.5
4
Legs Up Bench Press (Barbell)
4 Sets
6 Reps
@7
5
Dip (Bodyweight)
3 Sets
AMRAP
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
@6.5
@8
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Step-Up (Weighted)
3 Sets
12 Reps
@8.5
5
Standing Calf Raise
3 Sets
20 Reps
@7
6
Lunge (Bodyweight)
3 Sets
50 Reps
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
88%
74%
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
75%
3
Decline Bench Press (Barbell)
3 Sets
12 Reps
@8
4
Pendlay Row
3 Sets
8-10 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Stretching
1 Set
30 mins
@6
Day 4
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
@6.5
@8
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Step-Up (Weighted)
3 Sets
12 Reps
@8.5
5
Standing Calf Raise
3 Sets
20 Reps
@7
6
Lunge (Bodyweight)
3 Sets
50 Reps
Day 6
1
Stretching
1 Set
30 mins
Day 7
1
Stretching
1 Set
30 mins
Day 1
1
Squat (Paused)
2 Sets
2 Sets
5 Reps
5 Reps
85%
75%
2
Leg Extension
3 Sets
15-18 Reps
@8
3
Leg Curl
3 Sets
15-18 Reps
@8
4
Spoto Press
4 Sets
5 Reps
78%
5
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
6
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
7
Chest Fly (Machine)
3 Sets
15 Reps
@8.5
Day 2
1
Deadlift (Paused)
4 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
12 Reps
@8.5
4
Legs Up Bench Press (Barbell)
4 Sets
6 Reps
@7
5
Dip (Bodyweight)
3 Sets
AMRAP
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
78%
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
88%
78%
3
Decline Bench Press (Barbell)
3 Sets
12 Reps
@8
4
Pendlay Row
3 Sets
8-10 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
Day 2
1
Stretching
1 Set
30 mins
Day 3
1
Stretching
1 Set
30 mins
Day 5
1
Goblet Squat
3 Sets
12 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
2 Sets
AMRAP
4
Chest Fly (Machine)
3 Sets
12 Reps
@7
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
8
Plank
2 Sets
3 mins
Day 4
1
Stretching
1 Set
30 mins
Day 6
1
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@7
5
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@7
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7
7
Upright Row (Barbell)
3 Sets
12 Reps
@7
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@7
Day 7
1
Stretching
1 Set
30 mins