Generally Strong

by Lukas M.

2 athletes joined

Program Description

Generally Strong template based on Cody Lefever's General Gainz framework. 6 week cycle. Slight variations. Read General Gainz to understand the 4 actions.

Program Overview

Level

Intermediate

Goal

Powerbuilding, Bodybuilding, Powerlifting

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

60 minutes

Created

Jan 01, 2024 06:32

Last Edited

May 07, 2024 10:27

Day 1

Front Squat (Barbell)

1 Set

8 Sets

3-5 Reps

1-2 Reps

@8-10

Squat (Barbell)

1 Set

8 Sets

3-5 Reps

1-2 Reps

@8-10

Deadlift (Barbell)

1 Set

8 Sets

3-5 Reps

1-2 Reps

@8-10

Pull-Up (Weighted)

4 Sets

8-10 Reps

Bent Over Row (Barbell)

4 Sets

8-10 Reps

Lat Pulldown (Close Grip)

4 Sets

8-10 Reps

Day 2

Overhead Press (Barbell)

1 Set

8 Sets

3-5 Reps

1-2 Reps

@8-10

Incline Bench Press (Barbell)

1 Set

8 Sets

3-5 Reps

1-2 Reps

@8-10

Bench Press (Barbell)

1 Set

8 Sets

3-5 Reps

1-2 Reps

@8-10

Standing Behind Neck Shoulder Press (Barbell)

4 Sets

8-10 Reps

Dip (Weighted)

4 Sets

8-10 Reps

Overhead Tricep Extension (Cable)

4 Sets

8-10 Reps

Day 4

Overhead Press (Barbell)

1 Set

6 Sets

6-10 Reps

3-5 Reps

@8-10

Incline Bench Press (Barbell)

1 Set

6 Sets

6-10 Reps

3-5 Reps

@8-10

Bench Press (Barbell)

1 Set

6 Sets

6-10 Reps

3-5 Reps

@8-10

Rear Delt Fly (Dumbbell)

4 Sets

12-15 Reps

Lateral Raise (Dumbbell)

4 Sets

12-15 Reps

Tricep Pushdown (Cable)

4 Sets

12-15 Reps

Day 3

Front Squat (Barbell)

1 Set

6 Sets

6-10 Reps

3-5 Reps

@8-10

Squat (Barbell)

1 Set

6 Sets

6-10 Reps

3-5 Reps

@8-10

Deadlift (Barbell)

1 Set

6 Sets

6-10 Reps

3-5 Reps

@8-10

Machine Crunch

4 Sets

12-15 Reps

Glute-Ham Raise

4 Sets

12-15 Reps

Bicep Curl (EZ Bar)

4 Sets

12-15 Reps