Program Description
đéo biết
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout130 minutes
- CreatedApr 12, 2024 11:41
- Last EditedJun 18, 2025 09:09

Summary
Transform your physique with this comprehensive 12-week program designed for serious lifters. Committing four days a week, you'll engage in a variety of barbell and machine exercises targeting all major muscle groups, including squats, deadlifts, and overhead presses. Each workout is structured to maximize strength gains and improve endurance, featuring both AMRAP and rep-based sets tailored to push your limits. Get ready to elevate your training and achieve the results you've been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
5 reps
75%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
-
7
Chest Fly (Machine)
1
15 reps
-
8
Hammer Curl
2
15 reps
-
9
Tricep Extension (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
5 reps
75%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
-
7
Chest Fly (Machine)
1
15 reps
-
8
Hammer Curl
2
15 reps
-
9
Tricep Extension (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
90%
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Bench Press (Barbell)
4
12 reps
65%
6
Chest Fly (Cable)
2
15 reps
-
7
Chest Fly (Machine)
1
15 reps
-
8
Hammer Curl
2
15 reps
-
9
Tricep Extension (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
50%
2
Chest Fly (Cable)
2
15 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Tricep Extension (Machine)
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
3 reps
85%
3
Squat (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
-
7
Chest Fly (Machine)
1
15 reps
-
8
Hammer Curl
2
15 reps
-
9
Tricep Extension (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
3 reps
85%
3
Squat (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
-
7
Chest Fly (Machine)
1
15 reps
-
8
Hammer Curl
2
15 reps
-
9
Tricep Extension (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
90%
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Squat (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Incline Bench Press (Dumbbell)
2
2
8 reps
12 reps
-
-
6
Chest Fly (Cable)
2
15 reps
-
7
Chest Fly (Machine)
1
15 reps
-
8
Hammer Curl
2
15 reps
-
9
Tricep Extension (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
50%
2
Chest Fly (Cable)
2
15 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Tricep Extension (Machine)
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
1 reps
95%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
-
7
Chest Fly (Machine)
1
15 reps
-
8
Hammer Curl
2
15 reps
-
9
Tricep Extension (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
1 reps
95%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
-
7
Chest Fly (Machine)
1
15 reps
-
8
Hammer Curl
2
15 reps
-
9
Tricep Extension (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
90%
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Bench Press (Barbell)
4
12 reps
65%
6
Chest Fly (Cable)
2
15 reps
-
7
Chest Fly (Machine)
1
15 reps
-
8
Hammer Curl
2
15 reps
-
9
Tricep Extension (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
50%
2
Chest Fly (Cable)
2
15 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Tricep Extension (Machine)
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
-
6
Lying Leg Curl
2
AMRAP
-
7
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
-
6
Lying Leg Curl
2
AMRAP
-
7
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
5 reps
70%
3
Bench Press (Barbell)
3
5 reps
70%
4
Deadlift (Barbell)
3
5 reps
70%
5
Leg Extension
2
AMRAP
-
6
Lying Leg Curl
2
AMRAP
-
7
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
3 reps
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Leg Extension
2
AMRAP
-
6
Lying Leg Curl
2
AMRAP
-
7
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
3 reps
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Leg Extension
2
AMRAP
-
6
Lying Leg Curl
2
AMRAP
-
7
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
3 reps
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Leg Extension
2
AMRAP
-
6
Lying Leg Curl
2
AMRAP
-
7
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
1 reps
95%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
-
6
Lying Leg Curl
2
AMRAP
-
7
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
1 reps
95%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
-
6
Lying Leg Curl
2
AMRAP
-
7
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
1 reps
95%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
-
6
Lying Leg Curl
2
AMRAP
-
7
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
70%
65%
4
Shoulder Press (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
5
12 reps
-
8
Hammer Curl
3
15 reps
-
9
Tricep Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
70%
65%
4
Shoulder Press (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
5
12 reps
-
8
Hammer Curl
3
15 reps
-
9
Tricep Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
65%
60%
4
Shoulder Press (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
5
12 reps
-
8
Hammer Curl
3
15 reps
-
9
Tricep Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
3 reps
85%
3
Bench Press (Close Grip)
3
3 reps
85%
4
Shoulder Press (Machine)
3
3 reps
85%
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
5
12 reps
-
8
Hammer Curl
3
15 reps
-
9
Tricep Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
3 reps
85%
3
Bench Press (Close Grip)
3
3 reps
85%
4
Shoulder Press (Machine)
3
3 reps
85%
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
5
12 reps
-
8
Hammer Curl
3
15 reps
-
9
Tricep Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
3 reps
85%
3
Bench Press (Close Grip)
5
3 reps
85%
4
Shoulder Press (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
5
12 reps
-
8
Hammer Curl
3
15 reps
-
9
Tricep Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
1 reps
95%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
70%
65%
4
Shoulder Press (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
5
12 reps
-
8
Hammer Curl
3
15 reps
-
9
Tricep Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
1 reps
95%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
70%
65%
4
Shoulder Press (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
5
12 reps
-
8
Hammer Curl
3
15 reps
-
9
Tricep Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
1 reps
95%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
65%
60%
4
Shoulder Press (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
5
12 reps
-
8
Hammer Curl
3
15 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
5 reps
75%
3
Sumo Deadlift (Paused)
3
8 reps
70%
4
Incline Bench Press (Smith Machine)
3
12 reps
60%
5
Lat Pulldown
3
12 reps
-
6
Barbell Row
2
2
8 reps
12 reps
-
-
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
5 reps
75%
3
Sumo Deadlift (Paused)
3
8 reps
70%
4
Incline Bench Press (Smith Machine)
3
12 reps
60%
5
Lat Pulldown
3
12 reps
-
6
Barbell Row
2
2
8 reps
12 reps
-
-
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Sumo Deadlift (Paused)
3
8 reps
65%
4
Lat Pulldown
3
12 reps
-
5
Barbell Row
2
2
8 reps
12 reps
-
-
6
Zercher Squat (Barbell)
3
5 reps
70%
7
Abs Crunch (Bodyweight)
3
-
8
Incline Bench Press (Smith Machine)
3
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
3 reps
85%
3
Sumo Deadlift (Paused)
3
3 reps
85%
4
Incline Bench Press (Smith Machine)
3
3 reps
85%
5
Lat Pulldown
3
12 reps
-
6
Barbell Row
2
2
8 reps
12 reps
-
-
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
3 reps
85%
3
Sumo Deadlift (Paused)
3
3 reps
85%
4
Incline Bench Press (Smith Machine)
3
3 reps
85%
5
Lat Pulldown
3
12 reps
-
6
Barbell Row
2
2
8 reps
12 reps
-
-
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
3 reps
85%
3
Sumo Deadlift (Paused)
3
3 reps
85%
4
Incline Bench Press (Smith Machine)
3
3 reps
85%
5
Lat Pulldown
3
12 reps
-
6
Barbell Row
2
2
8 reps
12 reps
-
-
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
1 reps
95%
3
Sumo Deadlift (Paused)
3
8 reps
70%
4
Incline Bench Press (Smith Machine)
3
12 reps
60%
5
Lat Pulldown
3
12 reps
-
6
Barbell Row
2
2
8 reps
12 reps
-
-
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
1 reps
95%
3
Sumo Deadlift (Paused)
3
8 reps
70%
4
Incline Bench Press (Smith Machine)
3
12 reps
60%
5
Lat Pulldown
3
12 reps
-
6
Barbell Row
2
2
8 reps
12 reps
-
-
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
1 reps
95%
3
Sumo Deadlift (Paused)
3
8 reps
65%
4
Lat Pulldown
3
12 reps
-
5
Barbell Row
2
2
8 reps
12 reps
-
-
6
Zercher Squat (Barbell)
3
5 reps
70%
7
Abs Crunch (Bodyweight)
3
-
8
Incline Bench Press (Smith Machine)
3
12 reps
50%
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 Extension2 Sets
AMRAP
-
6
Lying Leg Curl2 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 Curl3 Sets
15 Reps
-
9
Tricep Kickback3 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 Curl2 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 Pulldown3 Sets
12 Reps
-
6
Barbell Row2 Sets
2 Sets
8 Reps
12 Reps
-
-
7
Zercher Squat (Barbell)3 Sets
5 Reps
70%
8
Abs Crunch (Bodyweight)3 Sets
-