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Hulk
by Mason Mccrary
2 athletes joined
Program Description
This program is made to increase maximal strength, while also adding size. Add 5 pounds to lifts every 3 week phase.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
60 minutes
Created
May 15, 2024 12:16
Last Edited
May 17, 2024 03:57
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Week 1
1 / 9 Weeks
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
85%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
1 Reps
95%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 5
1
Deadlift (Barbell)
5 Sets
1 Reps
95%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)
5 Sets
1 Reps
95%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
85%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)
5 Sets
1 Reps
95%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
1 Reps
95%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
5 Sets
1 Reps
95%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
85%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)
5 Sets
1 Reps
95%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
1 Reps
95%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
5 Sets
1 Reps
95%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7