logo
Challenging (1)
by Jaden
2 athletes joined
Program Description
To develop some powerlifting and grappling strength.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Feb 18, 2024 05:16
Last Edited
May 08, 2024 02:27
down_app
Week 1
1 / 5 Weeks
Day 4
1
Hip Bridge March
2 Sets
10 Reps
@6.5
2
Superman
2 Sets
8 Reps
@6.5
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
4 Reps
2 Reps
50%
60%
85%
4
Stiff Leg Deadlift
3 Sets
8-12 Reps
@7.5-8
5
Shrug (Dumbbell)
3 Sets
25 Reps
@7.5
6
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@7.5
Day 2
1
Copenhagen Plank
2 Sets
0.5 mins
@7
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
55%
65%
75%
85%
90%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bulgarian Split Squat (Bodyweight)
3 Sets
6 Reps
@7
5
Hanging Leg Raise
3 Sets
12 Reps
@8
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
@8
7
Standing Calf Raise
4 Sets
25 Reps
@7.5
Day 5
1
Push Press (Barbell)
4 Sets
6 Reps
75%
2
Front Raise
3 Sets
12 Reps
@7.5
3
Reverse Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
20 Reps
@7.5
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8.5
6
French Press
4 Sets
8 Reps
@8
7
Reverse Wrist Curl (Barbell)
2 Sets
-100 Reps
@10
8
Wrist Curls
2 Sets
-100 Reps
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8-8.5
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
3
Kroc Row
3 Sets
25 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7
5
Face Pull
2 Sets
10 Reps
@7.5
6
Powell Raise
2 Sets
8 Reps
@8
7
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
65%
70%
75%
80%
85%
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7.5
3
Tricep Kickbacks
3 Sets
10 Reps
@7.5
4
Arnold Press
3 Sets
10 Reps
@8.5
5
Push Up
2 Sets
1000 Reps
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8-8.5
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
3
Kroc Row
3 Sets
25 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7
5
Face Pull
2 Sets
10 Reps
@7.5
6
Powell Raise
2 Sets
8 Reps
@8
7
Hammer Curl
3 Sets
12 Reps
@8
Day 2
1
Copenhagen Plank
2 Sets
0.5 mins
@7
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
55%
65%
75%
85%
90%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bulgarian Split Squat (Bodyweight)
3 Sets
6 Reps
@7
5
Hanging Leg Raise
3 Sets
12 Reps
@8
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
@8
7
Standing Calf Raise
4 Sets
25 Reps
@7.5
Day 4
1
Hip Bridge March
2 Sets
10 Reps
@6.5
2
Superman
2 Sets
8 Reps
@6.5
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
4 Reps
2 Reps
50%
60%
85%
4
Stiff Leg Deadlift
3 Sets
8-12 Reps
@7.5-8
5
Shrug (Dumbbell)
3 Sets
25 Reps
@7.5
6
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@7.5
Day 5
1
Push Press (Barbell)
4 Sets
6 Reps
75%
2
Front Raise
3 Sets
12 Reps
@7.5
3
Reverse Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
20 Reps
@7.5
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8.5
6
French Press
4 Sets
8 Reps
@8
7
Reverse Wrist Curl (Barbell)
2 Sets
-100 Reps
@10
8
Wrist Curls
2 Sets
-100 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
65%
70%
75%
80%
85%
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7.5
3
Skull Crusher
3 Sets
12 Reps
@8
4
Tricep Kickbacks
3 Sets
10 Reps
@7.5
5
Arnold Press
3 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
65%
70%
75%
80%
85%
90%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7.5
3
JM Press
2 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Push Up
2 Sets
1000 Reps
@10
Day 5
1
Push Press (Barbell)
4 Sets
6 Reps
83%
2
Front Raise
3 Sets
14 Reps
@7.5
3
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
20 Reps
@7.5
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8.5
6
French Press
4 Sets
8 Reps
@8
7
Reverse Wrist Curl (Barbell)
2 Sets
-100 Reps
@10
8
Wrist Curls
2 Sets
-100 Reps
@10
Day 4
1
Hip Bridge March
2 Sets
10 Reps
@6.5
2
Superman
2 Sets
8 Reps
@6.5
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
4 Reps
2 Reps
55%
65%
90%
4
Nordic Curl
3 Sets
6 Reps
@8
5
Snatch (Barbell)
2 Sets
25 Reps
@8
6
Abs Crunch (Weighted)
2 Sets
20 Reps
@7.5
7
Dead Hang
2 Sets
100 mins
@10
Day 2
1
Bilateral Snapdown
2 Sets
4 Reps
@7.5
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
80%
85%
3
Hang Power Clean
4 Sets
3 Reps
@8
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Sissy Squat
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
100 Reps
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
8-10 Reps
@8-8.5
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
3
High Pull
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
@7.5
@8
@9
4
Barbell Row
3 Sets
8 Reps
@7.5
5
Pullover (Dumbbell)
2 Sets
12 Reps
@8
6
Spider Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Dead Hang
2 Sets
100 mins
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
8-10 Reps
@8-8.5
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
3
High Pull
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
@7.5
@8
@9
4
Barbell Row
3 Sets
8 Reps
@7.5
5
Pullover (Dumbbell)
2 Sets
12 Reps
@8
6
Spider Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Dead Hang
2 Sets
100 mins
@10
Day 2
1
Bilateral Snapdown
2 Sets
4 Reps
@7.5
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
80%
85%
3
Hang Power Clean
4 Sets
3 Reps
@8
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Sissy Squat
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
100 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
65%
70%
75%
80%
85%
90%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7.5
3
JM Press
2 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Push Up
2 Sets
1000 Reps
@10
Day 4
1
Hip Bridge March
2 Sets
10 Reps
@6.5
2
Superman
2 Sets
8 Reps
@6.5
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
4 Reps
2 Reps
55%
65%
90%
4
Nordic Curl
3 Sets
6 Reps
@8
5
Snatch (Barbell)
2 Sets
25 Reps
@8
6
Abs Crunch (Weighted)
2 Sets
20 Reps
@7.5
7
Dead Hang
2 Sets
100 mins
@10
Day 5
1
Push Press (Barbell)
4 Sets
6 Reps
83%
2
Front Raise
3 Sets
14 Reps
@7.5
3
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
20 Reps
@7.5
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8.5
6
French Press
4 Sets
8 Reps
@8
7
Reverse Wrist Curl (Barbell)
2 Sets
-100 Reps
@10
8
Wrist Curls
2 Sets
-100 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
100%
Day 2
1
Zercher Squat (Barbell)
1 Set
1 Reps
100%
Day 3
1
Deadlift (Deficit)
1 Set
1 Reps
100%