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Strength
by Manny Sepulveda
Program Description
Big weight
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jun 05, 2024 04:47
Last Edited
Jun 15, 2024 06:43
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Week 1
1 / 1 Weeks
Day 5
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Hammer Curl
4 Sets
10 Reps
3
Skull Crusher
4 Sets
12 Reps
4
Dip (Bodyweight)
3 Sets
5
Lateral Raise (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
3
Overhead Press (Barbell)
2 Sets
10 Reps
4
Lateral Raise (Cable)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
High Bar Squat (Barbell)
4 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
10 Reps
3
Barbell Row
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Seated Row (Machine)
4 Sets
10 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
Lateral Raise (Cable)
3 Sets
12 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Seated Row (Machine)
4 Sets
10 Reps
3
Lat Pulldown
3 Sets
12 Reps
4
Dumbbell Row
4 Sets
8 Reps
5
Leg Curl
3 Sets
12 Reps
6
Leg Press
3 Sets
8 Reps