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INVINCIBLE
by Alexandros K.
185 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
Jun 12, 2024 07:20
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Week 1
1 / 1 Weeks
Day 2
1
Dip (Weighted)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
3 Sets
7-11 Reps
@10
3
Incline Chest Press (Machine)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@9.5
@9.5
4
Skier Rows
4 Sets
15 Reps
@9.5
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6B
Hammer Rope Curls
3 Sets
12 Reps
@9
7
Lateral Raise (Cable)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@9
@9
Day 3
1
Squat (Barbell)
4 Sets
3-4 Reps
75%
2
Deadlift (Barbell)
4 Sets
3-4 Reps
75%
3
Leg Extension
4 Sets
15 Reps
@9
4
Lying Leg Curl
4 Sets
12-15 Reps
@9
5
Cable Crunch
4 Sets
12 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9.5-10
2
Skull Crusher
3 Sets
6-8 Reps
@9.5-10
3
Hammer Curl
3 Sets
15 Reps
@10
4
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9.5-10
Day 1
1
Bench Press (Barbell)
4 Sets
3-4 Reps
75%
2
Pendlay Row
4 Sets
5-7 Reps
@8.5-10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-13 Reps
@9-9.5
4
Overhead Press (Barbell)
4 Sets
3-4 Reps
72%
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
6
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
5 months ago
0 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
None 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
5 months ago
0 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
None 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.