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Euan Accumulation 1

by Euan F.
2 athletes joined

Program Description

Strength training

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2024 01:52
  • Last Edited
    May 08, 2024 02:25
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
80%
3
Wide Grip Lat Pulldown
3
10 reps
80%
4
Lat Pulldown (Close Grip)
3
10 reps
80%
5
Underhand Lat Pulldown
3
10 reps
80%
6
Single Arm Row (Dumbbell)
4
8 reps
80%
7
21s (EZ Bar)
2
21 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
80%
3
Wide Grip Lat Pulldown
3
10 reps
80%
4
Lat Pulldown (Close Grip)
3
10 reps
80%
5
Underhand Lat Pulldown
3
10 reps
80%
6
Single Arm Row (Dumbbell)
4
8 reps
80%
7
21s (EZ Bar)
2
21 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
80%
3
Wide Grip Lat Pulldown
3
10 reps
80%
4
Lat Pulldown (Close Grip)
3
10 reps
80%
5
Underhand Lat Pulldown
3
10 reps
80%
6
Single Arm Row (Dumbbell)
4
8 reps
80%
7
21s (EZ Bar)
2
21 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
80%
3
Wide Grip Lat Pulldown
3
10 reps
80%
4
Lat Pulldown (Close Grip)
3
10 reps
80%
5
Underhand Lat Pulldown
3
10 reps
80%
6
Single Arm Row (Dumbbell)
4
8 reps
80%
7
21s (EZ Bar)
2
21 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Cable)
3
10 reps
80%
5
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Cable)
3
10 reps
80%
5
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Cable)
3
10 reps
80%
5
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Cable)
3
10 reps
80%
5
Ab Wheel
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Leg Press
4
10 reps
80%
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
80%
70%
60%
4
Lying Leg Curl
3
15 reps
80%
5
Prowler Push
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Leg Press
4
10 reps
80%
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
80%
70%
60%
4
Lying Leg Curl
3
15 reps
80%
5
Prowler Push
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Leg Press
4
10 reps
80%
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
80%
70%
60%
4
Lying Leg Curl
3
15 reps
80%
5
Prowler Push
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Leg Press
4
10 reps
80%
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
80%
70%
60%
4
Lying Leg Curl
3
15 reps
80%
5
Prowler Push
1
4 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
80%
3
Sandbag Run
3
10 reps
80%
4
Yoke Run
3
20 reps
80%
5
Atlas Stones
2
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
80%
3
Sandbag Run
3
10 reps
80%
4
Yoke Run
3
20 reps
80%
5
Atlas Stones
2
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
80%
3
Sandbag Run
3
10 reps
80%
4
Yoke Run
3
20 reps
80%
5
Atlas Stones
2
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
80%
3
Sandbag Run
3
10 reps
80%
4
Yoke Run
3
20 reps
80%
5
Atlas Stones
2
4 reps
80%
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
10 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
80%
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
80%
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
80%
5
Underhand Lat Pulldown
3 Sets
10 Reps
80%
6
Single Arm Row (Dumbbell)
4 Sets
8 Reps
80%
7
21s (EZ Bar)
2 Sets
21 Reps
80%
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
80%
4
Lateral Raise (Cable)
3 Sets
10 Reps
80%
5
Ab Wheel
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
80%
2
Leg Press
4 Sets
10 Reps
80%
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
80%
70%
60%
4
Lying Leg Curl
3 Sets
15 Reps
80%
5
Prowler Push
1 Set
4 mins
@10
Day 4
1
Clean and Press
3 Sets
8 Reps
80%
2
Farmer's Walk (Weighted)
3 Sets
20 Reps
80%
3
Sandbag Run
3 Sets
10 Reps
80%
4
Yoke Run
3 Sets
20 Reps
80%
5
Atlas Stones
2 Sets
4 Reps
80%