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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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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%
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%
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%
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%