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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
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Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Paused)
4 Sets
7 Reps
67%
1B
Lat Pulldown
4 Sets
15 Reps
@9
2A
Arnold Press
2 Sets
15 Reps
@9
2B
Push Up
2 Sets
AMRAP
@10
3A
Pendlay Row
2 Sets
15 Reps
@9
3B
Dip (Weighted)
2 Sets
10-15 Reps
@10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4B
Cable Crunch
2 Sets
20-25 Reps
@10
Day 2
1A
Kettlebell Swing
4 Sets
25 Reps
@6
1B
Goblet Squat
4 Sets
25 Reps
@6
2
Deadlift (Barbell)
4 Sets
7 Reps
67%
3
Front Squat (Barbell)
6 Sets
2 Reps
55%
4A
Turkish Get Up
4 Sets
5 Reps
@8
4B
Box Jump
4 Sets
5 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
70%
70%
1B
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
10 Reps
63%
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
3A
Farmer's Walk (Weighted)
2 Sets
AMRAP
@7
3B
Push Up
2 Sets
AMRAP
@10
4A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
4B
Hammer Curl
3 Sets
15 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3A
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
3B
Burpee
2 Sets
AMRAP
@10
4
Suitcase Carry
2 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@9
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
1B
500m Row
2 Sets
@6
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Push Up
2 Sets
AMRAP
@10
3A
Dip (Weighted)
2 Sets
12-15 Reps
@10
3B
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Paused)
4 Sets
7 Reps
70%
1B
Lat Pulldown
4 Sets
15 Reps
@9
2A
Arnold Press
3 Sets
15 Reps
@9
2B
Push Up
3 Sets
AMRAP
@10
3A
Pendlay Row
3 Sets
15 Reps
@9
3B
Dip (Weighted)
3 Sets
10-15 Reps
@10
4A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4B
Cable Crunch
3 Sets
20-25 Reps
@10
Day 3
1A
Overhead Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
75%
75%
1B
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
10 Reps
65%
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
3A
Farmer's Walk (Weighted)
3 Sets
AMRAP
@7
3B
Push Up
3 Sets
AMRAP
@10
4A
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@9
4B
Hammer Curl
4 Sets
15 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
78%
2
Hip Thrust (Barbell)
4 Sets
10 Reps
@7
3A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
3B
Burpee
3 Sets
AMRAP
@10
4
Suitcase Carry
3 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@9
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
1B
500m Row
2 Sets
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Push Up
3 Sets
AMRAP
@10
3A
Dip (Weighted)
3 Sets
12-15 Reps
@10
3B
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@10
Day 2
1A
Kettlebell Swing
4 Sets
25 Reps
@7
1B
Goblet Squat
4 Sets
25 Reps
@7
2
Deadlift (Barbell)
4 Sets
7 Reps
70%
3
Front Squat (Barbell)
6 Sets
2 Reps
60%
4A
Turkish Get Up
4 Sets
5 Reps
@8
4B
Box Jump
4 Sets
5 Reps
Day 1
1A
Bench Press (Paused)
4 Sets
7 Reps
73%
1B
Lat Pulldown
4 Sets
15 Reps
@9
2A
Arnold Press
3 Sets
15 Reps
@9
2B
Push Up
3 Sets
AMRAP
@10
3A
Pendlay Row
3 Sets
15 Reps
@9
3B
Dip (Weighted)
3 Sets
10-15 Reps
@10
4A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4B
Cable Crunch
3 Sets
20-25 Reps
@10
Day 3
1A
Overhead Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
78%
78%
1B
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
10 Reps
68%
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
3A
Farmer's Walk (Weighted)
3 Sets
AMRAP
@7
3B
Push Up
3 Sets
AMRAP
@10
4A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
4B
Hammer Curl
3 Sets
15 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Hip Thrust (Barbell)
4 Sets
10 Reps
@7
3A
Kettlebell Clean & Press
4 Sets
15-20 Reps
@9
3B
Burpee
4 Sets
AMRAP
@10
4
Suitcase Carry
3 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@9
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
1B
500m Row
3 Sets
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Push Up
3 Sets
AMRAP
@10
3A
Dip (Weighted)
3 Sets
12-15 Reps
@10
3B
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@10
Day 2
1A
Kettlebell Swing
4 Sets
25 Reps
@8
1B
Goblet Squat
4 Sets
25 Reps
@8
2
Deadlift (Barbell)
4 Sets
7 Reps
73%
3
Front Squat (Barbell)
4 Sets
2 Reps
65%
4A
Turkish Get Up
4 Sets
5 Reps
@8
4B
Box Jump
4 Sets
5 Reps
Day 1
1A
Bench Press (Paused)
4 Sets
7 Reps
75%
1B
Lat Pulldown
4 Sets
15 Reps
@9
2A
Arnold Press
3 Sets
15 Reps
@9
2B
Push Up
3 Sets
AMRAP
@10
3A
Pendlay Row
3 Sets
15 Reps
@9
3B
Dip (Weighted)
3 Sets
10-15 Reps
@10
4A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4B
Cable Crunch
3 Sets
20-25 Reps
@10
Day 3
1A
Overhead Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
80%
80%
1B
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
10 Reps
70%
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
3A
Farmer's Walk (Weighted)
3 Sets
AMRAP
@7
3B
Push Up
3 Sets
AMRAP
@10
4A
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@9
4B
Hammer Curl
4 Sets
15 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
3B
Burpee
3 Sets
AMRAP
@10
4
Suitcase Carry
3 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@9
Day 5
1A
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@9
1B
500m Row
4 Sets
2 mins
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Push Up
3 Sets
AMRAP
@10
3A
Dip (Weighted)
3 Sets
12-15 Reps
@10
3B
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@10
Day 2
1A
Kettlebell Swing
4 Sets
25 Reps
@9
1B
Goblet Squat
4 Sets
25 Reps
@9
2
Deadlift (Barbell)
4 Sets
7 Reps
75%
3
Front Squat (Barbell)
3 Sets
2 Reps
70%
4A
Turkish Get Up
4 Sets
5 Reps
@8
4B
Box Jump
4 Sets
5 Reps