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Heavy-ass weight
by Owen S.
Program Description
"Everybody wanna be a bodybuilder but don't nobody wanna lift some heavy-ass weight" - Winston Churchill
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 25, 2024 02:25
Last Edited
May 30, 2024 03:42
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher (EZ bar)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Barbell)
1 Set
6 Reps
2
Lat Pulldown
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
5-8 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher (EZ bar)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Barbell)
1 Set
6 Reps
2
Lat Pulldown
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
5-8 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher (EZ bar)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Barbell)
1 Set
6 Reps
2
Lat Pulldown
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
5-8 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher (EZ bar)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Barbell)
1 Set
6 Reps
2
Lat Pulldown
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
5-8 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps