Kit's strength program

by Sv L.

Program Description

Anh Luân dễ thương

Program Overview

Level
Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Aug 09, 2025 04:09
Last Edited
Aug 09, 2025 07:36

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

6

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

6

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Chest Supported Row (Machine)

1

5 reps

RPE 10

4

Lat Pulldown

1

5 reps

RPE 10

5

Preacher Curl (Dumbbell)

1

5 reps

RPE 10

6

Tricep Pushdown (Cable)

1

5 reps

RPE 10

Day 1

1

Squat (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

5 reps

70%

80%

90%

70%

2

Bench Press (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

5 reps

70%

80%

90%

70%

3

Chest Supported Row (Machine)

1

5 reps

RPE 10

4

Lat Pulldown

1

5 reps

RPE 10

5

Preacher Curl (Dumbbell)

1

5 reps

RPE 10

6

Tricep Pushdown (Cable)

1

5 reps

RPE 10

Day 1

1

Squat (Barbell)

6

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

6

1

1

5 reps

3 reps

1 reps

75%

85%

95%

Day 2

1

Deadlift (Barbell)

6

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

6

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Decline Crunch

1

6 reps

RPE 10

Day 2

1

Deadlift (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

5 reps

70%

80%

90%

70%

2

Overhead Press (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

5 reps

70%

80%

90%

70%

3

Decline Crunch

2

5 reps

RPE 10

Day 2

1

Deadlift (Barbell)

6

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Overhead Press (Barbell)

6

1

1

5 reps

3 reps

1 reps

75%

85%

95%

Day 3

1

Bench Press (Barbell)

6

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

6

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Lat Pulldown (Neutral Grip)

2

5 reps

RPE 10

4

Chest Supported Row (Machine)

2

5 reps

RPE 10

5

Tricep Pushdown (Cable)

1

5 reps

RPE 10

6

Preacher Curl (Dumbbell)

1

5 reps

RPE 10

Day 3

1

Bench Press (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

5 reps

70%

80%

90%

70%

2

Squat (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

5 reps

70%

80%

90%

70%

3

Lat Pulldown (Neutral Grip)

2

5 reps

RPE 10

4

Chest Supported Row (Machine)

2

5 reps

RPE 10

5

Tricep Pushdown (Cable)

1

5 reps

RPE 10

6

Preacher Curl (Dumbbell)

1

5 reps

RPE 10

Day 3

1

Bench Press (Barbell)

6

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Squat (Barbell)

6

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Lat Pulldown (Neutral Grip)

3

5 reps

RPE 10

4

Chest Supported Row (Machine)

3

5 reps

RPE 10

5

Tricep Pushdown (Cable)

2

5 reps

RPE 10

6

Preacher Curl (Dumbbell)

2

5 reps

RPE 10

Day 2

1

Deadlift (Barbell)

6 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Overhead Press (Barbell)

6 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Decline Crunch

1 Set

6 Reps

@10

Day 3

1

Bench Press (Barbell)

6 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Barbell)

6 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Lat Pulldown (Neutral Grip)

2 Sets

5 Reps

@10

4

Chest Supported Row (Machine)

2 Sets

5 Reps

@10

5

Tricep Pushdown (Cable)

1 Set

5 Reps

@10

6

Preacher Curl (Dumbbell)

1 Set

5 Reps

@10

Day 1

1

Squat (Barbell)

6 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

6 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Chest Supported Row (Machine)

1 Set

5 Reps

@10

4

Lat Pulldown

1 Set

5 Reps

@10

5

Preacher Curl (Dumbbell)

1 Set

5 Reps

@10

6

Tricep Pushdown (Cable)

1 Set

5 Reps

@10