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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
down_app
Week 1
1 / 6 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@9
6
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@9
Day 2
1
Overhead Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8-10 Reps
@9
5
Dip (Weighted)
4 Sets
8-10 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
Day 3
1
Front Squat (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Machine Crunch
4 Sets
12-15 Reps
@9
5
Glute-Ham Raise
4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
@9
Day 1
1
Front Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@9
6
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@9
Day 2
1
Overhead Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8-10 Reps
@9
5
Dip (Weighted)
4 Sets
8-10 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
Day 3
1
Front Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Machine Crunch
4 Sets
12-15 Reps
@9
5
Glute-Ham Raise
4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
Day 1
1
Front Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@9
6
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@9
Day 2
1
Overhead Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8-10 Reps
@9
5
Dip (Weighted)
4 Sets
8-10 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
Day 3
1
Front Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Machine Crunch
4 Sets
12-15 Reps
@9
5
Glute-Ham Raise
4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
Day 1
1
Front Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@9
6
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@9
Day 2
1
Overhead Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8-10 Reps
@9
5
Dip (Weighted)
4 Sets
8-10 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
Day 3
1
Front Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Machine Crunch
4 Sets
12-15 Reps
@9
5
Glute-Ham Raise
4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
Day 1
1
Front Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@9
6
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@9
Day 2
1
Overhead Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8-10 Reps
@9
5
Dip (Weighted)
4 Sets
8-10 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
Day 3
1
Front Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Machine Crunch
4 Sets
12-15 Reps
@9
5
Glute-Ham Raise
4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
Day 1
1
Front Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@9
6
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@9
Day 2
1
Overhead Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8-10 Reps
@9
5
Dip (Weighted)
4 Sets
8-10 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
Day 3
1
Front Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
7 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Machine Crunch
4 Sets
12-15 Reps
@9
5
Glute-Ham Raise
4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9