I dont know! | Workout Programs

I dont know!

by endo F.

Program Description

High volume - literally nothing scientific about this; just a shitload of work for those with too much free time; and yes i came up with it on the spot. who cares? 4 days a week at a gym, 2 days doing basics at home, and 1 being useless. Nothing special outside of a gym membership is needed.

Program Overview

Level

Intermediate, Novice

Goal

Powerlifting

Equipment

Full Gym

Program Length

1 week

Time Per Workout

150 minutes

Created

Apr 30, 2024 04:30

Last Edited

May 08, 2024 02:36

Day 1

Bench Press (Barbell)

1 Set

3-7 Reps

@10

Bench Press (Paused)

1 Set

3-7 Reps

5-10 Reps

@6.5

Incline Bench Press (Barbell)

1 Set

5 Reps

Tricep Pushdown (Cable)

1 Set

10 Reps

@7.5

@8.5

Chest Fly (Cable)

1 Set

0.5 mins

@6.5

@7.5

@10

Bicep Curl (Machine)

1 Set

AMRAP

@10

Bayesian Curl

1 Set

Bicep Curl (Cable)

1 Set

AMRAP

@9.5

@10

Wrist Curls

1 Set

10-20 Reps

@9.5

@10

Reverse Wrist Curl (Dumbbell)

1 Set

AMRAP

@9.5

@10

10A

Bench Press (Wide Grip)

1 Set

AMRAP

66%

10B

Bench Press (Close Grip)

1 Set

AMRAP

66%

11A

Plank

1 Set

1-999 mins

@10

11B

Push Up

1 Set

1-999 mins

@10

11C

Sit Up

1 Set

10-999 Reps

@10

Day 3

Plank

1 Set

1-999 mins

@10

Sit Up

1 Set

15 Reps

20 Reps

25 Reps

@10

Push Up

1 Set

15 Reps

20 Reps

25 Reps

@10

Wall Sit

1 Set

1-15 mins

@10

Russian Twist

1 Set

20 Reps

30 Reps

@10

Oblique Crunch

1 Set

20 Reps

30 Reps

@10

Lunge (Bodyweight)

1 Set

10 Reps

@10

Squat (Bodyweight)

1 Set

10 Reps

15 Reps

@10

Reverse Abs Crunch (Bodyweight)

1 Set

10 Reps

@10

Day 2

Squat (Barbell)

1 Set

8 Reps

@10

Squat (Paused)

2 Sets

5 Reps

@8.5

Front Squat (Barbell)

1 Set

7 Reps

Good Morning

1 Set

3-7 Reps

@6.5

@7.5

Leg Press (45 Degrees)

1 Set

5-15 Reps

@9.5

@10

Leg Curl

1 Set

AMRAP

@9.5

@10

Leg Extension

1 Set

AMRAP

@9.5

@10

Lying Leg Curl

1 Set

AMRAP

@9.5

@10

Hip Abductor (Machine)

1 Set

10-20 Reps

@10

Hip Adductor (Machine)

1 Set

AMRAP

@9.5

@10

Leg Press

1 Set

1.5-3 mins

1-2 mins

@10

Walk

1 Set

3-10 mins

Hip Thrust (Barbell)

1 Set

10 Reps

@9.5

@10

Day 4

Overhead Press (Barbell)

1 Set

AMRAP

60%

80%

90%

Seated Overhead Press (Dumbbell)

1 Set

AMRAP

@10

Reverse Bicep Curl (EZ Bar)

1 Set

AMRAP

@10

Cross Body Hammer Curls

1 Set

AMRAP

@9.5

@10

Preacher Curl (Barbell)

1 Set

AMRAP

@9.5

@10

Tricep Rope Push Down (Cable)

1 Set

AMRAP

@9.5

@10

Tricep Pushdown (Cable)

1 Set

AMRAP

@9.5

@10

Tricep Kickback

1 Set

AMRAP

@9.5

@10

Front Raise

1 Set

AMRAP

@9.5

@10

Lateral Raise (Dumbbell)

1 Set

AMRAP

@9.5

@10

Rear Delt Fly (Dumbbell)

1 Set

AMRAP

@9.5

@10

Wide Grip Lat Pulldown

1 Set

AMRAP

@9.5

@10

Lat Pulldown (Close Grip)

1 Set

AMRAP

@9.5

@10

Seated Row (Cable)

1 Set

AMRAP

@10

Back Extension (Weighted)

1 Set

0.5 mins

@10

Day 5

Clean Deadlift

1 Set

2 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

@6.5

@7.5

@10

Romanian Deadlift (Barbell)

3 Sets

3-5 Reps

Run

1 Set

AMRAP

@10

Day 6

Plank

1 Set

1-999 mins

@10

Sit Up

1 Set

15 Reps

20 Reps

25 Reps

@10

Push Up

1 Set

15 Reps

20 Reps

25 Reps

@10

Wall Sit

1 Set

1-15 mins

@10

Russian Twist

1 Set

20 Reps

30 Reps

@10

Oblique Crunch

1 Set

20 Reps

30 Reps

@10

Lunge (Bodyweight)

1 Set

10 Reps

@10

Squat (Bodyweight)

1 Set

10 Reps

15 Reps

@10

Reverse Abs Crunch (Bodyweight)

1 Set

10 Reps

@10

Day 7

Push Up

1 Set

1 Reps

@10