Frieza Final Form

by Brandon H.

6 athletes joined

Program Description

The goal of this program is give you the look, size, strength, and physically capability to take over the universe, one planet at a time!

Program Overview

Level

Intermediate, Novice

Goal

Athletics, Muscle & Sculpting, Powerbuilding, Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

60 minutes

Created

Jan 29, 2024 02:10

Last Edited

Jun 08, 2024 04:31

Day 1

Bench Press (Paused)

4 Sets

7 Reps

67%

Lat Pulldown

4 Sets

15 Reps

Arnold Press

2 Sets

15 Reps

Push Up

2 Sets

AMRAP

@10

Pendlay Row

2 Sets

15 Reps

Dip (Weighted)

2 Sets

10-15 Reps

@10

Chin-Up (Bodyweight)

2 Sets

AMRAP

@10

Cable Crunch

2 Sets

20-25 Reps

@10

Day 2

Kettlebell Swing

4 Sets

25 Reps

Goblet Squat

4 Sets

25 Reps

Deadlift (Barbell)

4 Sets

7 Reps

67%

Front Squat (Barbell)

6 Sets

2 Reps

55%

Turkish Get Up

4 Sets

5 Reps

Box Jump

4 Sets

5 Reps

Day 3

Overhead Press (Barbell)

3 Sets

1 Set

2 Reps

100 Reps

70%

Seated Wide-Grip Row (Cable)

4 Sets

15 Reps

Bench Press (Barbell)

3 Sets

10 Reps

63%

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Farmer's Walk (Weighted)

2 Sets

AMRAP

Push Up

2 Sets

AMRAP

@10

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

Hammer Curl

3 Sets

15 Reps

Day 4

Squat (Barbell)

3 Sets

5 Reps

75%

Hip Thrust (Barbell)

3 Sets

10 Reps

Kettlebell Clean & Press

2 Sets

15-20 Reps

Burpee

2 Sets

AMRAP

@10

Suitcase Carry

2 Sets

Bulgarian Split Squat (Dumbbell)

3 Sets

12-15 Reps

Day 5

Incline Bench Press (Barbell)

2 Sets

6-8 Reps

500m Row

2 Sets

Pull-Up (Bodyweight)

2 Sets

AMRAP

@10

Push Up

2 Sets

AMRAP

@10

Dip (Weighted)

2 Sets

12-15 Reps

@10

Bicep Curl (EZ Bar)

2 Sets

12-15 Reps

@10