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Bleed Iron
by Larry A.
12 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
Jul 19, 2024 02:35
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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