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Laxa Strength (1)
by Ken Freidrich Laxa
5 athletes joined
Program Description
To gain Strength and be more explosive. It helps you to jump higher run faster, this is very essential to every athlete.
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Powerlifting, Olympic Weightlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 05, 2024 09:17
Last Edited
Jun 18, 2024 04:29
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Power Clean
4 Sets
6 Reps
80%
4
Hip Thrust (Barbell)
4 Sets
6 Reps
80%
5
Landmine Twist
4 Sets
12 Reps
6
Ab Wheel
4 Sets
12 Reps
7
Plank
3 Sets
60 mins
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Landmine Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Landmine Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
8 Reps
70%
3
Power Clean
4 Sets
8 Reps
70%
4
Hip Thrust (Barbell)
4 Sets
8 Reps
70%
5
Landmine Twist
4 Sets
12 Reps
6
Ab Wheel
4 Sets
12 Reps
7
Plank
3 Sets
60 mins
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Landmine Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
75%
80%
2
Bent Over Row (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
75%
80%
2
Bent Over Row (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Bent Over Row (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 1
1
Squat (Barbell)
1 Set
10 Reps
80%
2
Squat (Barbell)
5 Sets
3 Reps
3
Deadlift (Barbell)
3 Sets
8 Reps
80%
4
Power Clean
1 Set
10 Reps
80%
5
Power Clean
5 Sets
3 Reps
6
Hip Thrust (Barbell)
1 Set
10 Reps
80%
7
Hip Thrust (Barbell)
5 Sets
3 Reps
8
Landmine Twist
4 Sets
12 Reps
9
Plank
3 Sets
60 mins
10
Ab Wheel
3 Sets
12 Reps
11
Abs Crunch (Weighted)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
80 Reps
80%
2
Squat (Barbell)
10 Sets
3 Reps
3
Deadlift (Barbell)
3 Sets
8 Reps
80%
4
Power Clean
1 Set
10 Reps
80%
5
Power Clean
10 Sets
3 Reps
6
Hip Thrust (Barbell)
1 Set
10 Reps
80%
7
Hip Thrust (Barbell)
10 Sets
3 Reps
8
Ab Wheel
3 Sets
12 Reps
9
Abs Crunch (Weighted)
3 Sets
12 Reps
10
Landmine Twist
3 Sets
60 Reps
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
85%
2
Deadlift (Barbell)
2 Sets
6 Reps
85%
3
Power Clean
3 Sets
6 Reps
85%
4
Hip Thrust (Barbell)
3 Sets
6 Reps
85%
5
Landmine Twist
3 Sets
12 Reps
6
Ab Wheel
3 Sets
12 Reps
7
Abs Crunch (Weighted)
5 Sets
12 Reps
8
Plank
3 Sets
60 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Bent Over Row (Dumbbell)
3 Sets
6 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
4
Pull-Up (Weighted)
3 Sets
6 Reps
5
Upright Row (Barbell)
3 Sets
6 Reps
Day 3
1
Squat (Barbell)
1 Set
6 Reps
85%
2
Deadlift (Barbell)
1 Set
8 Reps
85%
3
Power Clean
1 Set
6 Reps
85%
4
Hip Thrust (Barbell)
1 Set
6 Reps
85%
5
Landmine Twist
3 Sets
12 Reps
6
Ab Wheel
3 Sets
12 Reps
7
Abs Crunch (Weighted)
5 Sets
12 Reps
8
Plank
3 Sets
60 mins
Day 4
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Bent Over Row (Dumbbell)
3 Sets
6 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
4
Pull-Up (Weighted)
3 Sets
6 Reps
5
Upright Row (Barbell)
3 Sets
6 Reps
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
85%
90%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Reps
2 Reps
90%
95%
2
Deadlift (Barbell)
1 Set
1 Set
3 Reps
2 Reps
90%
95%
3
Power Clean
1 Set
1 Set
3 Reps
2 Reps
90%
95%
4
Hip Thrust (Barbell)
1 Set
1 Set
3 Reps
2 Reps
90%
95%
5
Ab Wheel
3 Sets
12 Reps
6
Plank
3 Sets
60 mins
7
Abs Crunch (Weighted)
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
85%
90%
95%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Deadlift (Barbell)
2 Sets
6 Reps
90%
3
Power Clean
3 Sets
3 Reps
90%
4
Hip Thrust (Barbell)
3 Sets
3 Reps
90%
5
Ab Wheel
3 Sets
12 Reps
6
Plank
3 Sets
60 mins
7
Abs Crunch (Weighted)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
1 Set
4 Reps
95%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
2 Reps
65%
70%
70%
3
Power Clean
1 Set
4 Reps
95%
4
Hip Thrust (Barbell)
1 Set
4 Reps
95%
5
Ab Wheel
3 Sets
12 Reps
6
Plank
3 Sets
60 mins
7
Landmine Twist
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
4 Reps
95%
2
Bent Over Row (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
4
Pull-Up (Weighted)
1 Set
2 Sets
8 Reps
6 Reps
5
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
Day 3
1
Deadlift (Barbell)
1 Set
4 Reps
95%
Day 1
1
Hip Thrust (Barbell)
2 Sets
2 Reps
50%
2
Squat (Barbell)
2 Sets
2 Reps
50%
3
Power Clean
2 Sets
2 Reps
50%
4
Deadlift (Barbell)
2 Sets
2 Reps
50%
Day 2
1
Bench Press (Barbell)
2 Sets
2 Reps
50%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
4 Reps
3 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
4 Reps
3 Reps
4
Pull-Up (Weighted)
2 Sets
3 Reps
5
Upright Row (Barbell)
2 Sets
2 Reps