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Hypertrophy and strength by painalert
by Dymitr Y.
2 athletes joined
Program Description
Try not to die
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
80 minutes
Created
Mar 12, 2024 08:08
Last Edited
May 09, 2024 03:17
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Week 1
1 / 2 Weeks
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@9.5
@9.5
3
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
8 Reps
75%
70%
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
5
Face Pull
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
2 Reps
2 Reps
3 Reps
5 Reps
8 Reps
70%
80%
95%
90%
80%
75%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10-12 Reps
10-15 Reps
@7.5
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
2 Reps
3 Reps
5 Reps
8 Reps
70%
80%
95%
90%
80%
75%
2
Deadlift (Barbell)
4 Sets
8 Reps
75%
3
Leg Curl
2 Sets
10 Reps
@8
4
Leg Extension
2 Sets
10 Reps
@8
5
Side Crunch (Cable)
3 Sets
10-12 Reps
@7.5
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
8 Reps
8 Reps
70%
75%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
60%
70%
75%
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10-12 Reps
10-15 Reps
@7.5
@9.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
2 Reps
2 Reps
3 Reps
5 Reps
8 Reps
70%
80%
95%
90%
80%
75%
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@9.5
@9.5
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
5
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
8 Reps
70%
80%
95%
90%
80%
75%
2
Squat (Barbell)
4 Sets
8 Reps
75%
3
Leg Curl
2 Sets
10 Reps
@8
4
Leg Extension
2 Sets
10 Reps
@8
5
Side Crunch (Cable)
3 Sets
10-12 Reps
@7.5