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Intense overload 3 days a week
by Chicken soup
3 athletes joined
Program Description
Go up 5 pounds each time doing the exercise for optimal progressive overload.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 06, 2024 04:37
Last Edited
May 07, 2024 10:08
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps