logo
Jacked like a Powerlifter
by Jakob F.
Program Description
Look like a powerlifter
Program Overview
Level
Beginner, Intermediate, Novice, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 10, 2024 10:46
Last Edited
May 09, 2024 03:15
down_app
Week 1
1 / 6 Weeks
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 2
1
Barbell Row
3 Sets
6-10 Reps
2
Kroc Row
3 Sets
6-10 Reps
3
Rear Delt Row
3 Sets
6-10 Reps
4
Strict Curl
3 Sets
6-10 Reps
Day 3
1
Sumo Squat
3 Sets
8-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Sissy Squat
1 Set
2 Sets
8-128 Reps
8-12 Reps
4
Lying Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
6-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
5
Concentration Curl
3 Sets
8-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 2
1
Barbell Row
3 Sets
6-10 Reps
2
Kroc Row
3 Sets
6-10 Reps
3
Rear Delt Row
3 Sets
6-10 Reps
4
Strict Curl
3 Sets
6-10 Reps
Day 3
1
Sumo Squat
3 Sets
8-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Sissy Squat
1 Set
2 Sets
8-128 Reps
8-12 Reps
4
Lying Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
6-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
5
Concentration Curl
3 Sets
8-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 2
1
Barbell Row
3 Sets
6-10 Reps
2
Kroc Row
3 Sets
6-10 Reps
3
Rear Delt Row
3 Sets
6-10 Reps
4
Strict Curl
3 Sets
6-10 Reps
Day 3
1
Sumo Squat
3 Sets
8-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Sissy Squat
1 Set
2 Sets
8-128 Reps
8-12 Reps
4
Lying Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
6-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
5
Concentration Curl
3 Sets
8-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 2
1
Barbell Row
3 Sets
6-10 Reps
2
Kroc Row
3 Sets
6-10 Reps
3
Rear Delt Row
3 Sets
6-10 Reps
4
Strict Curl
3 Sets
6-10 Reps
Day 3
1
Sumo Squat
3 Sets
8-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Sissy Squat
1 Set
2 Sets
8-128 Reps
8-12 Reps
4
Lying Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
6-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
5
Concentration Curl
3 Sets
8-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 2
1
Barbell Row
3 Sets
6-10 Reps
2
Kroc Row
3 Sets
6-10 Reps
3
Rear Delt Row
3 Sets
6-10 Reps
4
Strict Curl
3 Sets
6-10 Reps
Day 3
1
Sumo Squat
3 Sets
8-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Sissy Squat
1 Set
2 Sets
8-128 Reps
8-12 Reps
4
Lying Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
6-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
5
Concentration Curl
3 Sets
8-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 2
1
Barbell Row
3 Sets
6-10 Reps
2
Kroc Row
3 Sets
6-10 Reps
3
Rear Delt Row
3 Sets
6-10 Reps
4
Strict Curl
3 Sets
6-10 Reps
Day 3
1
Sumo Squat
3 Sets
8-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Sissy Squat
1 Set
2 Sets
8-128 Reps
8-12 Reps
4
Lying Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
6-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
5
Concentration Curl
3 Sets
8-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps