logo
Gym!
by Lucia
Program Description
Build strength for powerlifting
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
May 18, 2024 02:24
Last Edited
May 27, 2024 02:23
down_app
Week 1
1 / 6 Weeks
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
2
Hip Thrust (Barbell)
4 Sets
3
Good Morning
4 Sets
4
Goblet Squat
4 Sets
Day 4
1
Bench Press (Barbell)
4 Sets
75%
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
4
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
6
Front Raise
4 Sets
10 Reps
Day 6
1
Seated Row (Cable)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
4
Rear Delt Fly (Machine)
4 Sets
10 Reps
5
Face Pull
4 Sets
10 Reps
6
Chest Supported Row (Machine)
4 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
12 Reps
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Leg Press
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Seated Hamstring Curl
4 Sets
10 Reps
5
Standing Calf Raise
4 Sets
12 Reps
Day 2
1
Incline Bicep Curls
4 Sets
10 Reps
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
4
Skull Crusher
4 Sets
10 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
Day 5
1
Deadlift (Barbell)
4 Sets
80%
2
Glute Kickback (Cable)
4 Sets
10 Reps
3
Single Leg Romanian Deadlift
4 Sets
10 Reps
4
Hip Abductor (Machine)
4 Sets
10 Reps
5
Hip Adductor (Machine)
4 Sets
10 Reps
Day 2
1
Incline Bicep Curls
4 Sets
10 Reps
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
4
Skull Crusher
4 Sets
10 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
2
Hip Thrust (Barbell)
4 Sets
3
Good Morning
4 Sets
4
Goblet Squat
4 Sets
Day 4
1
Bench Press (Barbell)
4 Sets
80%
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
6
Front Raise
4 Sets
10 Reps
Day 6
1
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Rear Delt Fly (Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Face Pull
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6
Chest Supported Row (Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
7
Shrug (Dumbbell)
2 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
4 Sets
80%
2
Glute Kickback (Cable)
4 Sets
10 Reps
3
Single Leg Romanian Deadlift
4 Sets
10 Reps
4
Hip Abductor (Machine)
4 Sets
10 Reps
5
Hip Adductor (Machine)
4 Sets
10 Reps
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
75%
2
Leg Press
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Leg Extension
4 Sets
10 Reps
4
Seated Hamstring Curl
4 Sets
10 Reps
5
Standing Calf Raise
4 Sets
12 Reps
Day 2
1
Incline Bicep Curls
4 Sets
10 Reps
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
4
Skull Crusher
4 Sets
10 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
2 Reps
1 Reps
80%
85%
90%
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
4
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
6
Front Raise
4 Sets
10 Reps
Day 6
1
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Rear Delt Fly (Machine)
4 Sets
10 Reps
5
Face Pull
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6
Chest Supported Row (Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
7
Shrug (Dumbbell)
2 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
3 Sets
85%
2
Glute Kickback (Cable)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Single Leg Romanian Deadlift
4 Sets
10 Reps
4
Hip Abductor (Machine)
4 Sets
10 Reps
5
Hip Adductor (Machine)
4 Sets
10 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
2
Hip Thrust (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
10 Reps
4
Goblet Squat
4 Sets
10 Reps
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
80%
2
Leg Press
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Leg Extension
4 Sets
10 Reps
4
Seated Hamstring Curl
4 Sets
10 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
2 Sets
6 Reps
85%
2
Leg Press
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Leg Extension
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Seated Hamstring Curl
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Standing Calf Raise
2 Sets
12 Reps
Day 2
1
Incline Bicep Curls
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Skull Crusher
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Preacher Curl (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1-4 Reps
85%
2
Chest Fly (Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
6
Front Raise
4 Sets
10 Reps
Day 6
1
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Rear Delt Fly (Machine)
4 Sets
10 Reps
5
Face Pull
4 Sets
10 Reps
6
Chest Supported Row (Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
7
Shrug (Dumbbell)
2 Sets
12 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
2
Hip Thrust (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
10 Reps
4
Goblet Squat
4 Sets
10 Reps
Day 5
1
Deadlift (Barbell)
2 Sets
1-6 Reps
85%
2
Glute Kickback (Cable)
3 Sets
10 Reps
3
Single Leg Romanian Deadlift
3 Sets
10 Reps
4
Hip Abductor (Machine)
4 Sets
10 Reps
5
Hip Adductor (Machine)
4 Sets
10 Reps
Day 2
1
Incline Bicep Curls
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
10 Reps
3
Good Morning
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Hip Abductor (Machine)
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
2 Sets
1-3 Reps
90%
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Standing Calf Raise
2 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
2-3 Reps
1-3 Reps
90%
95%
2
Chest Fly (Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
6
Front Raise
4 Sets
10 Reps
Day 6
1
Seated Row (Cable)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Rear Delt Fly (Machine)
4 Sets
10 Reps
5
Face Pull
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6
Chest Supported Row (Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
7
Shrug (Dumbbell)
2 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1-4 Reps
90%
2
Glute Kickback (Cable)
3 Sets
10 Reps
3
Single Leg Romanian Deadlift
3 Sets
10 Reps
4
Hip Abductor (Machine)
4 Sets
10 Reps
5
Hip Adductor (Machine)
4 Sets
10 Reps
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Face Pull
3 Sets
10 Reps
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1-4 Reps
95%
2
Chest Fly (Machine)
3 Sets
10 Reps
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
6
Front Raise
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
1 Set
1-3 Reps
95%
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Standing Calf Raise
2 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1-3 Reps
95%
2
Glute Kickback (Cable)
3 Sets
10 Reps
3
Single Leg Romanian Deadlift
3 Sets
10 Reps
4
Hip Abductor (Machine)
2 Sets
1 Set
10 Reps
8 Reps
5
Hip Adductor (Machine)
2 Sets
1 Set
10 Reps
8 Reps