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Program Description
đéo biết
Program Overview
Level
Advanced, Intermediate
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
At Home
Program Length
12 weeks
Time Per Workout
130 minutes
Created
Apr 12, 2024 11:41
Last Edited
May 07, 2024 10:14
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Leg Extension
2 Sets
AMRAP
6
Lying Leg Curl
2 Sets
AMRAP
7
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Bench Press (Close Grip)
2 Sets
2 Sets
8 Reps
12 Reps
70%
65%
4
Shoulder Press (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
8
Hammer Curl
3 Sets
15 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Squat (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Incline Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
12 Reps
65%
60%
6
Chest Fly (Cable)
2 Sets
15 Reps
7
Chest Fly (Machine)
1 Set
15 Reps
8
Hammer Curl
2 Sets
15 Reps
9
Tricep Extension (Machine)
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Sumo Deadlift (Paused)
3 Sets
8 Reps
70%
4
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
60%
5
Lat Pulldown
3 Sets
12 Reps
6
Barbell Row
2 Sets
2 Sets
8 Reps
12 Reps
7
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
8
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Squat (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Incline Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
12 Reps
65%
60%
6
Chest Fly (Cable)
2 Sets
15 Reps
7
Chest Fly (Machine)
1 Set
15 Reps
8
Hammer Curl
2 Sets
15 Reps
9
Tricep Extension (Machine)
2 Sets
15 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Leg Extension
2 Sets
AMRAP
6
Lying Leg Curl
2 Sets
AMRAP
7
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Bench Press (Close Grip)
2 Sets
2 Sets
8 Reps
12 Reps
70%
65%
4
Shoulder Press (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
8
Hammer Curl
3 Sets
15 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Sumo Deadlift (Paused)
3 Sets
8 Reps
70%
4
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
60%
5
Lat Pulldown
3 Sets
12 Reps
6
Barbell Row
2 Sets
2 Sets
8 Reps
12 Reps
7
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
8
Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
5 Reps
70%
3
Bench Press (Barbell)
3 Sets
5 Reps
70%
4
Deadlift (Barbell)
3 Sets
5 Reps
70%
5
Leg Extension
2 Sets
AMRAP
6
Lying Leg Curl
2 Sets
AMRAP
7
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
5 Sets
5 Reps
70%
3
Bench Press (Close Grip)
2 Sets
2 Sets
8 Reps
12 Reps
65%
60%
4
Shoulder Press (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
8
Hammer Curl
3 Sets
15 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
5 Reps
70%
3
Sumo Deadlift (Paused)
3 Sets
8 Reps
65%
4
Lat Pulldown
3 Sets
12 Reps
5
Barbell Row
2 Sets
2 Sets
8 Reps
12 Reps
6
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
7
Abs Crunch (Bodyweight)
3 Sets
8
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
50%
Day 1
1
Incline Bench Press (Barbell)
1 Set
AMRAP
90%
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Squat (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Bench Press (Barbell)
4 Sets
12 Reps
65%
6
Chest Fly (Cable)
2 Sets
15 Reps
7
Chest Fly (Machine)
1 Set
15 Reps
8
Hammer Curl
2 Sets
15 Reps
9
Tricep Extension (Machine)
2 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
50%
2
Chest Fly (Cable)
2 Sets
15 Reps
3
Chest Fly (Machine)
2 Sets
15 Reps
4
Tricep Extension (Machine)
2 Sets
12 Reps
5
Bicep Curl (Barbell)
2 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Deadlift (Barbell)
3 Sets
3 Reps
85%
5
Incline Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
12 Reps
65%
60%
6
Chest Fly (Cable)
2 Sets
15 Reps
7
Chest Fly (Machine)
1 Set
15 Reps
8
Hammer Curl
2 Sets
15 Reps
9
Tricep Extension (Machine)
2 Sets
15 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
3 Reps
85%
3
Bench Press (Barbell)
3 Sets
3 Reps
85%
4
Deadlift (Barbell)
3 Sets
3 Reps
85%
5
Leg Extension
2 Sets
AMRAP
6
Lying Leg Curl
2 Sets
AMRAP
7
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
5 Sets
3 Reps
85%
3
Bench Press (Close Grip)
3 Sets
3 Reps
85%
4
Shoulder Press (Machine)
3 Sets
3 Reps
85%
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
8
Hammer Curl
3 Sets
15 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
3 Reps
85%
3
Sumo Deadlift (Paused)
3 Sets
3 Reps
85%
4
Incline Bench Press (Smith Machine)
3 Sets
3 Reps
85%
5
Lat Pulldown
3 Sets
12 Reps
6
Barbell Row
2 Sets
2 Sets
8 Reps
12 Reps
7
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
8
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Deadlift (Barbell)
3 Sets
3 Reps
85%
5
Incline Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
12 Reps
65%
60%
6
Chest Fly (Cable)
2 Sets
15 Reps
7
Chest Fly (Machine)
1 Set
15 Reps
8
Hammer Curl
2 Sets
15 Reps
9
Tricep Extension (Machine)
2 Sets
15 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
3 Reps
85%
3
Bench Press (Barbell)
3 Sets
3 Reps
85%
4
Deadlift (Barbell)
3 Sets
3 Reps
85%
5
Leg Extension
2 Sets
AMRAP
6
Lying Leg Curl
2 Sets
AMRAP
7
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
5 Sets
3 Reps
85%
3
Bench Press (Close Grip)
3 Sets
3 Reps
85%
4
Shoulder Press (Machine)
3 Sets
3 Reps
85%
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
8
Hammer Curl
3 Sets
15 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
3 Reps
85%
3
Sumo Deadlift (Paused)
3 Sets
3 Reps
85%
4
Incline Bench Press (Smith Machine)
3 Sets
3 Reps
85%
5
Lat Pulldown
3 Sets
12 Reps
6
Barbell Row
2 Sets
2 Sets
8 Reps
12 Reps
7
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
8
Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
3 Reps
85%
3
Bench Press (Barbell)
3 Sets
3 Reps
85%
4
Deadlift (Barbell)
3 Sets
3 Reps
85%
5
Leg Extension
2 Sets
AMRAP
6
Lying Leg Curl
2 Sets
AMRAP
7
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
3 Reps
85%
3
Sumo Deadlift (Paused)
3 Sets
3 Reps
85%
4
Incline Bench Press (Smith Machine)
3 Sets
3 Reps
85%
5
Lat Pulldown
3 Sets
12 Reps
6
Barbell Row
2 Sets
2 Sets
8 Reps
12 Reps
7
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
8
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Incline Bench Press (Barbell)
1 Set
AMRAP
90%
2
Incline Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Deadlift (Barbell)
3 Sets
3 Reps
85%
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8 Reps
12 Reps
6
Chest Fly (Cable)
2 Sets
15 Reps
7
Chest Fly (Machine)
1 Set
15 Reps
8
Hammer Curl
2 Sets
15 Reps
9
Tricep Extension (Machine)
2 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
5 Sets
3 Reps
85%
3
Bench Press (Close Grip)
5 Sets
3 Reps
85%
4
Shoulder Press (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
8
Hammer Curl
3 Sets
15 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
50%
2
Chest Fly (Cable)
2 Sets
15 Reps
3
Chest Fly (Machine)
2 Sets
15 Reps
4
Tricep Extension (Machine)
2 Sets
12 Reps
5
Bicep Curl (Barbell)
2 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Barbell)
5 Sets
1 Reps
95%
3
Squat (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Incline Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
12 Reps
65%
60%
6
Chest Fly (Cable)
2 Sets
15 Reps
7
Chest Fly (Machine)
1 Set
15 Reps
8
Hammer Curl
2 Sets
15 Reps
9
Tricep Extension (Machine)
2 Sets
15 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
1 Reps
95%
3
Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Leg Extension
2 Sets
AMRAP
6
Lying Leg Curl
2 Sets
AMRAP
7
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
5 Sets
1 Reps
95%
3
Bench Press (Close Grip)
2 Sets
2 Sets
8 Reps
12 Reps
70%
65%
4
Shoulder Press (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
8
Hammer Curl
3 Sets
15 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
1 Reps
95%
3
Sumo Deadlift (Paused)
3 Sets
8 Reps
70%
4
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
60%
5
Lat Pulldown
3 Sets
12 Reps
6
Barbell Row
2 Sets
2 Sets
8 Reps
12 Reps
7
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
8
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Barbell)
5 Sets
1 Reps
95%
3
Squat (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Incline Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
12 Reps
65%
60%
6
Chest Fly (Cable)
2 Sets
15 Reps
7
Chest Fly (Machine)
1 Set
15 Reps
8
Hammer Curl
2 Sets
15 Reps
9
Tricep Extension (Machine)
2 Sets
15 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
1 Reps
95%
3
Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Leg Extension
2 Sets
AMRAP
6
Lying Leg Curl
2 Sets
AMRAP
7
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
5 Sets
1 Reps
95%
3
Bench Press (Close Grip)
2 Sets
2 Sets
8 Reps
12 Reps
70%
65%
4
Shoulder Press (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
8
Hammer Curl
3 Sets
15 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
1 Reps
95%
3
Sumo Deadlift (Paused)
3 Sets
8 Reps
70%
4
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
60%
5
Lat Pulldown
3 Sets
12 Reps
6
Barbell Row
2 Sets
2 Sets
8 Reps
12 Reps
7
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
8
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Incline Bench Press (Barbell)
1 Set
AMRAP
90%
2
Incline Bench Press (Barbell)
5 Sets
1 Reps
95%
3
Squat (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Bench Press (Barbell)
4 Sets
12 Reps
65%
6
Chest Fly (Cable)
2 Sets
15 Reps
7
Chest Fly (Machine)
1 Set
15 Reps
8
Hammer Curl
2 Sets
15 Reps
9
Tricep Extension (Machine)
2 Sets
15 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
1 Reps
95%
3
Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Deadlift (Barbell)
3 Sets
5 Reps
75%
5
Leg Extension
2 Sets
AMRAP
6
Lying Leg Curl
2 Sets
AMRAP
7
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
5 Sets
1 Reps
95%
3
Bench Press (Close Grip)
2 Sets
2 Sets
8 Reps
12 Reps
65%
60%
4
Shoulder Press (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
8
Hammer Curl
3 Sets
15 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
1 Reps
95%
3
Sumo Deadlift (Paused)
3 Sets
8 Reps
65%
4
Lat Pulldown
3 Sets
12 Reps
5
Barbell Row
2 Sets
2 Sets
8 Reps
12 Reps
6
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
7
Abs Crunch (Bodyweight)
3 Sets
8
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
50%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
50%
2
Chest Fly (Cable)
2 Sets
15 Reps
3
Chest Fly (Machine)
2 Sets
15 Reps
4
Tricep Extension (Machine)
2 Sets
12 Reps
5
Bicep Curl (Barbell)
2 Sets
12 Reps