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Go hard or go home
by Mendel J.
1 athletes joined
Program Description
Strength while cutting
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jun 08, 2024 07:28
Last Edited
Jun 08, 2024 08:23
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Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@10
2
Squat (Barbell)
3 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@10
2
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Pullover (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
6
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
2
Bench Press (Paused)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
2
Lunge (Barbell)
3 Sets
16 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Cable Crunch
3 Sets
12 Reps
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@10
2
Squat (Barbell)
3 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@10
2
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Pullover (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
6
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
2
Bench Press (Paused)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
2
Lunge (Barbell)
3 Sets
16 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Cable Crunch
3 Sets
12 Reps
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@10
2
Squat (Barbell)
3 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@10
2
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Pullover (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
6
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
2
Bench Press (Paused)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
2
Lunge (Barbell)
3 Sets
16 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Cable Crunch
3 Sets
12 Reps
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@6
@7
2
Squat (Barbell)
2 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
12 Reps
@8
5
Lying Leg Curl
2 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@6
@7
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
12 Reps
@8
5
Lying Leg Curl
2 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
8 Reps
2
Lunge (Barbell)
2 Sets
16 Reps
3
Lateral Raise (Cable)
2 Sets
10 Reps
4
Face Pull
2 Sets
10 Reps
5
Cable Crunch
2 Sets
12 Reps
6
Leg Raise (Captain's Chair)
2 Sets
6 Reps
7
Shrug (Dumbbell)
2 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
2
Bench Press (Paused)
2 Sets
8 Reps
3
Pull-Up (Weighted)
2 Sets
8 Reps
4
Pullover (Dumbbell)
2 Sets
10 Reps
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
6
Tricep Extension (Cable)
2 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@6
@7
2
Overhead Press (Barbell)
2 Sets
8 Reps
@8
3
Pull-Up (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Pullover (Dumbbell)
2 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
6
Tricep Extension (Cable)
2 Sets
10 Reps
@8