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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
down_app
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-7 Reps
3-7 Reps
3-7 Reps
@7
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
3-7 Reps
5-10 Reps
@6.5
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@7
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@8.5
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@6.5
@7
@7.5
@9
@10
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
7A
Bayesian Curl
1 Set
@8
7B
Bicep Curl (Cable)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
8
Wrist Curls
1 Set
1 Set
10-20 Reps
10-20 Reps
@9.5
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
AMRAP
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
1
Plank
1 Set
1-999 mins
@10
2
Sit Up
1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
@10
@10
@10
3
Push Up
1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
@10
@10
@10
4
Wall Sit
1 Set
1-15 mins
@10
5
Russian Twist
1 Set
1 Set
20 Reps
30 Reps
@10
@10
6
Oblique Crunch
1 Set
1 Set
20 Reps
30 Reps
@10
@10
7
Lunge (Bodyweight)
1 Set
10 Reps
@10
8
Squat (Bodyweight)
1 Set
1 Set
10 Reps
15 Reps
@10
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Squat (Paused)
2 Sets
5 Reps
@8.5
3
Front Squat (Barbell)
1 Set
7 Reps
@9
4
Good Morning
1 Set
1 Set
3-7 Reps
3-7 Reps
@6.5
@7.5
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@8
@9.5
@10
6
Leg Curl
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
7
Leg Extension
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
8
Lying Leg Curl
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
9
Hip Abductor (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8
@10
10
Hip Adductor (Machine)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
11
Leg Press
1 Set
1 Set
1.5-3 mins
1-2 mins
@9
@10
12
Walk
1 Set
3-10 mins
@8
13
Hip Thrust (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
60%
80%
90%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
3
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
4
Cross Body Hammer Curls
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
8
Tricep Kickback
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
9
Front Raise
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
10
Lateral Raise (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
11
Rear Delt Fly (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
12
Wide Grip Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
13
Lat Pulldown (Close Grip)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
14
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
15
Back Extension (Weighted)
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
Day 5
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Romanian Deadlift (Barbell)
3 Sets
3-5 Reps
@8
3
Run
1 Set
AMRAP
@10
Day 6
1
Plank
1 Set
1-999 mins
@10
2
Sit Up
1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
@10
@10
@10
3
Push Up
1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
@10
@10
@10
4
Wall Sit
1 Set
1-15 mins
@10
5
Russian Twist
1 Set
1 Set
20 Reps
30 Reps
@10
@10
6
Oblique Crunch
1 Set
1 Set
20 Reps
30 Reps
@10
@10
7
Lunge (Bodyweight)
1 Set
10 Reps
@10
8
Squat (Bodyweight)
1 Set
1 Set
10 Reps
15 Reps
@10
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 7
1
Push Up
1 Set
1 Reps
@10