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Getting thicc
by Garrett S.
2 athletes joined
Program Description
To get stwong
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Apr 03, 2024 04:55
Last Edited
May 08, 2024 02:28
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Week 1
1 / 12 Weeks
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
5 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9.5
@9
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9.5
@9
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
5 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9.5
@9
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9.5
@9
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
5 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9.5
@9
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9.5
@9
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
5 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9.5
@9
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9.5
@9
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
5 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9.5
@9
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9.5
@9
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
5 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9.5
@9
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9.5
@9
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
6 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
4 Reps
@9
@8
@8
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9
@8.5
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@8.5
2
Squat (Barbell)
3 Sets
6-8 Reps
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@9.5
@8.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
6 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
4 Reps
@9
@8
@8
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9
@8.5
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@8.5
2
Squat (Barbell)
3 Sets
6-8 Reps
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@9.5
@8.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
6 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
4 Reps
@9
@8
@8
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9
@8.5
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@8.5
2
Squat (Barbell)
3 Sets
6-8 Reps
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@9.5
@8.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
4 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
6 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
4 Reps
@9
@8
@8
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9
@8.5
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@8.5
2
Squat (Barbell)
3 Sets
6-8 Reps
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@9.5
@8.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
2 Reps
2 Reps
@9.5
@9
@7.5
2
Stiff Leg Deadlift
3 Sets
5 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
@9.5
@9
@9
2
Bench Press (Close Grip)
1 Set
1 Set
3 Reps
5 Reps
@9
@8.5
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
2 Sets
4 Reps
@9
2
Squat (Barbell)
2 Sets
6-8 Reps
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
3 Sets
2 Reps
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
1 Set
2 Reps
3 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
2 Reps
2 Reps
@9.5
@9
@7.5
2
Stiff Leg Deadlift
3 Sets
5 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
@9.5
@9
@9
2
Bench Press (Close Grip)
1 Set
1 Set
3 Reps
5 Reps
@9
@8.5
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
2 Sets
4 Reps
@9
2
Squat (Barbell)
2 Sets
6-8 Reps
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Bench Press (Barbell)
3 Sets
2 Reps
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@8.5
@8.5
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
2 Sets
1 Set
2 Reps
3 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9