INVINCIBLE

by Alexandros Katechis

247 athletes joined

5.0

(3 ratings)

Program Description

This program is aimed at people with at least 1 year of experience with the 4 main lifts (Bench Press, Overhead Press, Deadlift, Squat) and wanting to combine powerlifting with bodybuilding. Arms are not a priority in most powerbuilding programs, this is why there is a separate arms day every week. It WILL get you stronger AND bigger. Days Per Week:4 Program Split: Full Body - Upper - Lower - Arms/Shoulders How to Run the Program: Full Body - (Rest) - Upper - Lower - Arms/Shoulders - (Rest) - (Rest) Progression: Main Lifts(Bench,Squat, Deadlift,Ohp): You start with the prescribed % of the 1Rm and you continue the next week adding 5lbs(2.5kgs) or increasing the reps(from 3 to 4) When you notice that you hardly can progress, recalculate your increased 1Rm and start over with 4 sets of 4 reps with the prescribed % of the 1Rm(75% ,or 72% for OHP) Other Lifts: Just try to progressively overload over time, while sticking to the rep ranges. And remember: LAST SET BEST SET!

Program Overview

Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Jan 04, 2024 08:26
Last Edited
Sep 18, 2024 03:44

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Barbell)

3-4 reps

75%

Pendlay Row

5-7 reps

RPE 8.5-10

Bulgarian Split Squat (Dumbbell)

10-13 reps

RPE 9-9.5

Overhead Press (Barbell)

3-4 reps

72%

Romanian Deadlift (Barbell)

10 reps

RPE 9.5

Bicycle Crunches Raised Legs

8-15 reps

RPE 10

Day 2

Dip (Weighted)

6-10 reps

RPE 10

Lat Pulldown

7-11 reps

RPE 10

Incline Chest Press (Machine)

12-15 reps

RPE 9.5

Skier Rows

15 reps

RPE 9.5

Tricep Rope Push Down (Cable)

12 reps

RPE 9

Hammer Rope Curls

12 reps

RPE 9

Lateral Raise (Cable)

12-15 reps

RPE 9

Day 3

Squat (Barbell)

3-4 reps

75%

Deadlift (Barbell)

3-4 reps

75%

Leg Extension

15 reps

RPE 9

Lying Leg Curl

12-15 reps

RPE 9

Cable Crunch

12 reps

RPE 10

Day 4

Bicep Curl (EZ Bar)

6-8 reps

RPE 9.5-10

Skull Crusher

6-8 reps

RPE 9.5-10

Hammer Curl

15 reps

RPE 10

Single Arm Overhead Tricep Extension

15 reps

RPE 10

Lateral Raise (Dumbbell)

8-10 reps

RPE 9.5-10

Day 2

Dip (Weighted)

3 Sets

6-10 Reps

@10

Lat Pulldown

3 Sets

7-11 Reps

@10

Incline Chest Press (Machine)

1 Set

3 Sets

12-15 Reps

@9.5

Skier Rows

4 Sets

15 Reps

@9.5

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

Hammer Rope Curls

3 Sets

12 Reps

Lateral Raise (Cable)

1 Set

3 Sets

12-15 Reps

Day 3

Squat (Barbell)

4 Sets

3-4 Reps

75%

Deadlift (Barbell)

4 Sets

3-4 Reps

75%

Leg Extension

4 Sets

15 Reps

Lying Leg Curl

4 Sets

12-15 Reps

Cable Crunch

4 Sets

12 Reps

@10

Day 4

Bicep Curl (EZ Bar)

3 Sets

6-8 Reps

@9.5-10

Skull Crusher

3 Sets

6-8 Reps

@9.5-10

Hammer Curl

3 Sets

15 Reps

@10

Single Arm Overhead Tricep Extension

3 Sets

15 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

8-10 Reps

@9.5-10

Day 1

Bench Press (Barbell)

4 Sets

3-4 Reps

75%

Pendlay Row

4 Sets

5-7 Reps

@8.5-10

Bulgarian Split Squat (Dumbbell)

3 Sets

10-13 Reps

@9-9.5

Overhead Press (Barbell)

4 Sets

3-4 Reps

72%

Romanian Deadlift (Barbell)

3 Sets

10 Reps

@9.5

Bicycle Crunches Raised Legs

3 Sets

8-15 Reps

@10

WHAT PEOPLE ARE SAYING(3 ratings)

Only ratings with written feedback are displayed here.

5.00 / 5

Paul K.Age 24, Man

9 months ago

2 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Great workout routine with a unique approach,been running it for 2.5 months and am seeing very promising results so far.

Konstantinos K.Man

9 months ago

6 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Finally a powerbuilding program with a separate arms day! I've been running this program for 5 months now, and I keep progressing on the main lifts (admittedly, they weren't too high when I started). It seems to combine the powerlifting basics with the typical "show muscles" the average gym bro wants. I'll keep running this program and write an update in another 5 months.

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