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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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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
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
1 Set
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
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 1
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Pendlay Row
4 Sets
4 Reps
80%
3
Inverted Row
1 Set
7 mins
@8
4
Lat Pulldown
3 Sets
12 Reps
80%
5
Ab Wheel
1 Set
8 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
4 Reps
2 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
Day 3
1
Squat (Barbell)
3 Sets
3 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 1
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Pendlay Row
4 Sets
4 Reps
80%
3
Inverted Row
1 Set
6 mins
@8
4
Lat Pulldown
3 Sets
12 Reps
80%
5
Ab Wheel
1 Set
8 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 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
Day 3
1
Squat (Barbell)
3 Sets
3 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%