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fortis aedificavit
by Giri Y.
Program Description
gets you strong and builds muscles too take a deload after 3rd week and then repeat the cycle
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Feb 22, 2024 11:02
Last Edited
May 08, 2024 02:26
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Week 1
1 / 3 Weeks
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9