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Euan strength programme 3

by Euan F.
2 athletes joined

Program Description

Strength training

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2024 06:47
  • Last Edited
    May 07, 2024 10:39
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START THE PROGRAM
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FOR FREE
Scan QR Code to Download
AppleStore
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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
4 reps
80%
2
Pendlay Row
4
4 reps
80%
3
Inverted Row
1
8 mins
RPE 8
4
Lat Pulldown
3
12 reps
80%
5
Ab Wheel
1
8 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Pendlay Row
4
4 reps
80%
3
Inverted Row
1
8 mins
RPE 8
4
Lat Pulldown
3
12 reps
80%
5
Ab Wheel
1
8 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Pendlay Row
4
4 reps
80%
3
Inverted Row
1
7 mins
RPE 8
4
Lat Pulldown
3
12 reps
80%
5
Ab Wheel
1
8 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Pendlay Row
4
4 reps
80%
3
Inverted Row
1
6 mins
RPE 8
4
Lat Pulldown
3
12 reps
80%
5
Ab Wheel
1
8 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
80%
80%
80%
3
Military Press (Barbell)
4
10 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
80%
5
Plank (Weighted)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Incline Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
80%
80%
80%
3
Military Press (Barbell)
4
10 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
80%
5
Plank (Weighted)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
4 reps
2 reps
1 reps
80%
80%
80%
3
Military Press (Barbell)
4
10 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
80%
5
Plank (Weighted)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Incline Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
80%
80%
80%
3
Military Press (Barbell)
4
10 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
80%
5
Plank (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Leg Extension
9
10 reps
80%
4
Leg Curl
3
15 reps
80%
5
Seated Calf Raise
2
15 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Leg Extension
9
10 reps
80%
4
Leg Curl
3
15 reps
80%
5
Seated Calf Raise
2
15 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Leg Extension
9
10 reps
80%
4
Leg Curl
3
15 reps
80%
5
Seated Calf Raise
2
15 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Leg Extension
9
10 reps
80%
4
Leg Curl
3
15 reps
80%
5
Seated Calf Raise
2
15 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
80%
2
Spider Curl
3
15 reps
80%
3
Monastery Tricep Extension
3
20 reps
80%
4
Push Up
1
100 reps
RPE 8
5
Bicep Curl (Cable)
3
20 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
80%
2
Spider Curl
3
15 reps
80%
3
Monastery Tricep Extension
3
20 reps
80%
4
Push Up
1
100 reps
RPE 8
5
Bicep Curl (Cable)
3
20 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
80%
2
Spider Curl
3
15 reps
80%
3
Monastery Tricep Extension
3
20 reps
80%
4
Push Up
1
100 reps
RPE 8
5
Bicep Curl (Cable)
3
20 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
80%
2
Spider Curl
3
15 reps
80%
3
Monastery Tricep Extension
3
20 reps
80%
4
Push Up
1
100 reps
RPE 8
5
Bicep Curl (Cable)
3
20 reps
80%
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Pendlay Row
4 Sets
4 Reps
80%
3
Inverted Row
1 Set
8 mins
@8
4
Lat Pulldown
3 Sets
12 Reps
80%
5
Ab Wheel
1 Set
8 mins
@8
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
80%
3
Leg Extension
9 Sets
10 Reps
80%
4
Leg Curl
3 Sets
15 Reps
80%
5
Seated Calf Raise
2 Sets
15 Reps
80%
Day 4
1
Bicep Curl (Barbell)
3 Sets
15 Reps
80%
2
Spider Curl
3 Sets
15 Reps
80%
3
Monastery Tricep Extension
3 Sets
20 Reps
80%
4
Push Up
1 Set
100 Reps
@8
5
Bicep Curl (Cable)
3 Sets
20 Reps
80%
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
80%
80%
80%
3
Military Press (Barbell)
4 Sets
10 Reps
80%
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
80%
5
Plank (Weighted)
2 Sets
AMRAP
@8