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CabPHUL
by Alex H.
3 athletes joined
Program Description
Build muscle, be strong, move well - safely
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 23, 2024 11:26
Last Edited
May 08, 2024 02:12
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Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
2 Sets
2 Sets
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8.5
@9
2
Front Squat (Barbell)
3 Sets
5-8 Reps
@8
3
Front Foot Elevated Reverse Lunge
3 Sets
8-12 Reps
@8
4
Glute-Ham Raise
3 Sets
8-12 Reps
@8
5
Suitcase Carry
3 Sets
0.5 mins
@7
Day 2
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
3-5 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
6
Alternating Dumbbell Curl
3 Sets
15 Reps
@7.5
Day 3
1
Run
1 Set
45-60 mins
@6
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
0.5 Reps
@8
6
Pallof Press
3 Sets
15 Reps
@7
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
6
Tricep Extension (Banded)
1 Set
2 Sets
20 Reps
20 Reps
@8
@7.5
Day 1
1
Trap Bar Deadlift
2 Sets
2 Sets
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8.5
@9
2
Front Squat (Barbell)
3 Sets
5-8 Reps
@8
3
Front Foot Elevated Reverse Lunge
3 Sets
8-12 Reps
@8
4
Glute-Ham Raise
3 Sets
8-12 Reps
@8
5
Suitcase Carry
3 Sets
0.5 mins
@7
Day 2
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
3-5 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
6
Alternating Dumbbell Curl
3 Sets
15 Reps
@7.5
Day 3
1
Run
1 Set
45-60 mins
@6
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
0.5 Reps
@8
6
Pallof Press
3 Sets
15 Reps
@7
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
6
Tricep Extension (Banded)
1 Set
2 Sets
20 Reps
20 Reps
@8
@7.5
Day 1
1
Trap Bar Deadlift
2 Sets
2 Sets
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8.5
@9
2
Front Squat (Barbell)
3 Sets
5-8 Reps
@8
3
Front Foot Elevated Reverse Lunge
3 Sets
8-12 Reps
@8
4
Glute-Ham Raise
3 Sets
8-12 Reps
@8
5
Suitcase Carry
3 Sets
0.5 mins
@7
Day 2
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
3-5 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
6
Alternating Dumbbell Curl
3 Sets
15 Reps
@7.5
Day 3
1
Run
1 Set
45-60 mins
@6
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
0.5 Reps
@8
6
Pallof Press
3 Sets
15 Reps
@7
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
6
Tricep Extension (Banded)
1 Set
2 Sets
20 Reps
20 Reps
@8
@7.5
Day 1
1
Trap Bar Deadlift
2 Sets
2 Sets
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8.5
@9
2
Front Squat (Barbell)
3 Sets
5-8 Reps
@8
3
Front Foot Elevated Reverse Lunge
3 Sets
8-12 Reps
@8
4
Glute-Ham Raise
3 Sets
8-12 Reps
@8
5
Suitcase Carry
3 Sets
0.5 mins
@7
Day 2
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
3-5 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
6
Alternating Dumbbell Curl
3 Sets
15 Reps
@7.5
Day 3
1
Run
1 Set
45-60 mins
@6
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
0.5 Reps
@8
6
Pallof Press
3 Sets
15 Reps
@7
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
6
Tricep Extension (Banded)
1 Set
2 Sets
20 Reps
20 Reps
@8
@7.5