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CCP
by Casen B.
6 athletes joined
Program Description
Custom plan
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Dec 25, 2023 08:46
Last Edited
May 08, 2024 02:17
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Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@9
5
Hamstring Curl
3 Sets
15 Reps
@9
Day 4
1
Stretching
1 Set
1 mins
@6
Day 5
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Clean Deadlift
3 Sets
6 Reps
@8
3
Good Morning
3 Sets
8 Reps
@8
4
Lunge (Barbell)
3 Sets
12 Reps
@8.5
5
Back Extension (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 6
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@8
@9
@10
Day 7
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
80%
90%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8.5
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Front Squat (Barbell)
5 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8
4
Leg Extension
4 Sets
15 Reps
@9
5
Hamstring Curl
4 Sets
15 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 4
1
Stretching
1 Set
1 mins
@6
Day 5
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Clean Deadlift
3 Sets
6 Reps
@8
3
Good Morning
3 Sets
8 Reps
@8
4
Lunge (Barbell)
3 Sets
12 Reps
@8.5
5
Back Extension (Weighted)
3 Sets
12 Reps
@8.5
Day 6
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@8
@9
@10
Day 7
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
6 Reps
3 Reps
10 Reps
80%
90%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
13 Reps
11 Reps
9 Reps
@7.5
@8.5
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
13 Reps
11 Reps
9 Reps
@8
@9
@10
5
Lateral Raise (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Front Squat (Barbell)
8 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
6 Sets
5 Reps
@8
4
Leg Extension
5 Sets
12 Reps
@9
5
Hamstring Curl
5 Sets
12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 4
1
Stretching
1 Set
1 mins
@6
Day 5
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Clean Deadlift
3 Sets
6 Reps
@8
3
Good Morning
3 Sets
8 Reps
@8
4
Lunge (Barbell)
3 Sets
12 Reps
@8.5
5
Back Extension (Weighted)
3 Sets
12 Reps
@8.5
Day 6
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@8
@9
@10
Day 7
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8.5
@9
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Lateral Raise (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Front Squat (Barbell)
4 Sets
6 Reps
@8
3
Romanian Deadlift (Barbell)
5 Sets
4 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@9
5
Hamstring Curl
4 Sets
12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 4
1
Stretching
1 Set
1 mins
@6
Day 5
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Clean Deadlift
3 Sets
6 Reps
@8
3
Good Morning
3 Sets
8 Reps
@8
4
Lunge (Barbell)
3 Sets
12 Reps
@8.5
5
Back Extension (Weighted)
3 Sets
12 Reps
@8.5
Day 6
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@8
@9
@10
Day 7
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
80%
90%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@8
@8.5
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7.5
@8.5
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@8
2
Front Squat (Barbell)
3 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@9
5
Hamstring Curl
3 Sets
10 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 4
1
Stretching
1 Set
1 mins
@6
Day 5
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Clean Deadlift
3 Sets
6 Reps
@8
3
Good Morning
3 Sets
8 Reps
@8
4
Lunge (Barbell)
3 Sets
12 Reps
@8.5
5
Back Extension (Weighted)
3 Sets
12 Reps
@8.5
Day 6
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@8
@9
@10
Day 7
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
100%
2
Overhead Press (Barbell)
1 Set
5 Reps
@10
3
Pec Deck (Machine)
1 Set
12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
12 Reps
@10
5
Lateral Raise (Machine)
1 Set
12 Reps
@10