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Gabe’s Work.
by Evan W.
4 athletes joined
Program Description
This program utilizes linear periodization to increase size and strength over four weeks. Designed to be run consecutively with deloads in between as needed.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Jan 14, 2024 08:48
Last Edited
May 07, 2024 10:38
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Chest Press (Machine)
3 Sets
15 Reps
@8
3
Cable Crossover
2 Sets
15 Reps
@8
4
Tricep Extension (Cable)
2 Sets
15 Reps
@8
Day 2
1
Seated Row (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Cable)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
70%
2
Seated Shoulder Press
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
Day 6
1
Squat (Barbell)
3 Sets
15 Reps
@8
2
Seated Shoulder Press
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
Day 5
1
Seated Row (Machine)
3 Sets
15 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
4
Hammer Curl
3 Sets
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
15 Reps
3
Tricep Extension (Cable)
2 Sets
15 Reps
4
Tricep Extension (Barbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
80%
2
Chest Press (Machine)
4 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Seated Row (Machine)
4 Sets
12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
80%
2
Seated Shoulder Press
4 Sets
12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
4
Hamstring Curl
4 Sets
12 Reps
5
Leg Extension
4 Sets
12 Reps
Day 6
1
Squat (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press
4 Sets
12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
4
Hamstring Curl
4 Sets
12 Reps
5
Leg Extension
4 Sets
12 Reps
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
15 Reps
3
Tricep Extension (Cable)
2 Sets
15 Reps
4
Tricep Extension (Barbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
Day 5
1
Seated Row (Machine)
3 Sets
15 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
4
Hammer Curl
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Chest Press (Machine)
5 Sets
8 Reps
3
Cable Crossover
4 Sets
8 Reps
4
Tricep Extension (Cable)
4 Sets
8 Reps
Day 2
1
Seated Row (Machine)
5 Sets
8 Reps
2
Lat Pulldown
5 Sets
8 Reps
3
Bicep Curl (Cable)
4 Sets
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
85%
2
Seated Shoulder Press
5 Sets
8 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
4
Hamstring Curl
4 Sets
8 Reps
5
Leg Extension
4 Sets
8 Reps
Day 6
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Seated Shoulder Press
5 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Hamstring Curl
4 Sets
8 Reps
@8
5
Leg Extension
4 Sets
8 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
15 Reps
3
Tricep Extension (Cable)
2 Sets
15 Reps
4
Tricep Extension (Barbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
Day 5
1
Seated Row (Machine)
3 Sets
15 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
4
Hammer Curl
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Chest Press (Machine)
6 Sets
6 Reps
3
Cable Crossover
6 Sets
6 Reps
4
Tricep Extension (Cable)
5 Sets
6 Reps
Day 2
1
Seated Row (Machine)
6 Sets
6 Reps
2
Lat Pulldown
6 Sets
6 Reps
3
Bicep Curl (Cable)
5 Sets
6 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Seated Shoulder Press
6 Sets
6 Reps
3
Romanian Deadlift (Barbell)
5 Sets
6 Reps
4
Hamstring Curl
6 Sets
6 Reps
5
Leg Extension
6 Sets
6 Reps
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
2
Seated Shoulder Press
6 Sets
6 Reps
3
Romanian Deadlift (Barbell)
5 Sets
6 Reps
4
Hamstring Curl
6 Sets
6 Reps
5
Leg Extension
6 Sets
6 Reps
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
15 Reps
3
Tricep Extension (Cable)
2 Sets
15 Reps
4
Tricep Extension (Barbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
Day 5
1
Seated Row (Machine)
3 Sets
15 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
4
Hammer Curl
3 Sets