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JA Strength (1)
by Jake A.
Program Description
Strength
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 14, 2024 07:43
Last Edited
May 15, 2024 03:03
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
70%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
4 Reps
70%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
70%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
4 Reps
70%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
70%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
4 Reps
70%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
70%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
4 Reps
70%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
4 Sets
3 Reps
3 Reps
80%
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
7 Sets
3 Reps
80%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
3 Reps
80%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
4 Sets
3 Reps
3 Reps
80%
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
7 Sets
3 Reps
80%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
3 Reps
80%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
4 Sets
3 Reps
3 Reps
80%
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
7 Sets
3 Reps
80%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
3 Reps
80%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
4 Sets
3 Reps
3 Reps
80%
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
7 Sets
3 Reps
80%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
3 Reps
80%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
6 Sets
2 Reps
90%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
5 Sets
1 Set
2 Reps
3 Reps
90%
90%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
2 Reps
90%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
6 Sets
2 Reps
90%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
5 Sets
1 Set
2 Reps
3 Reps
90%
90%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
2 Reps
90%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
6 Sets
2 Reps
90%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
5 Sets
1 Set
2 Reps
3 Reps
90%
90%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
2 Reps
90%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
6 Sets
2 Reps
90%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
5 Sets
1 Set
2 Reps
3 Reps
90%
90%
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Decline Crunch
3 Sets
15 Reps
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
3
Upright Row (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
8 Reps
3
Preacher Curl (Barbell)
3 Sets
10 Reps
4
Skull Crusher
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 5
1
Deadlift (Barbell)
6 Sets
2 Reps
90%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Hanging Leg Raise
3 Sets
15 Reps