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Program Description

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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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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