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Legs and arms, chest and back LACB
by Splatterbox
1 athletes joined
5.0
(1 rating)
Program Description
Just get big and be strong. Pick a weight you can do in the given rep range. If you can do the max of the range for all sets, it's too light. If you fail on one of the sets, continue at that weight until you can complete it. The goal is to remain at/close to failure for each lift. So long as you fall within the rep range and not over or under it, it's the right weight. For the lifts that do not use a rep range, it's dealers choice. You can make these lower reps with higher weight if aiming for a powerful 1RM, or you can stick with the recommended 5-12 that I chose based on the lift. Feel free to add sets in any way you like (just another set, or maybe a drop set). I do myo rep matching on all accessories, for example. You can replace any of the compounds with any variation you like. I was getting tired of barbell squats, moved to hack squat. Same with flat bench, I decided to do incline and dumbbell on this meso. Guts is just a bad ass, so I chose that for a thumbnail lol. Have fun.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 02, 2024 07:24
Last Edited
May 14, 2024 03:39
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Week 1
1 / 6 Weeks
Day 4
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
65%
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
4
Lateral Raise (Machine)
3 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
65%
2
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Machine)
3 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 2
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Hack Squat
4 Sets
5 Reps
80%
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
4
Lateral Raise (Machine)
3 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 4
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
65%
2
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Machine)
3 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 2
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Hack Squat
4 Sets
5 Reps
80%
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
4
Lateral Raise (Machine)
3 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 4
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
65%
2
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Machine)
3 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 2
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Hack Squat
4 Sets
5 Reps
80%
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 4
1
Bicep Curl (Barbell)
5 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
80%
85%
90%
2
Seated Overhead Press (Dumbbell)
5 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Machine)
4 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
80%
85%
90%
2
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
4
Lateral Raise (Machine)
4 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 2
1
Bicep Curl (Barbell)
5 Sets
10-15 Reps
2
Hack Squat
5 Sets
5 Reps
80%
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 4
1
Bicep Curl (Barbell)
5 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
80%
85%
90%
2
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
4
Lateral Raise (Machine)
4 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
80%
85%
90%
2
Seated Overhead Press (Dumbbell)
5 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Machine)
4 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 2
1
Bicep Curl (Barbell)
5 Sets
10-15 Reps
2
Hack Squat
5 Sets
5 Reps
80%
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 4
1
Bicep Curl (Barbell)
5 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
80%
85%
90%
2
Seated Overhead Press (Dumbbell)
5 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Machine)
4 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
80%
85%
90%
2
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
4
Lateral Raise (Machine)
4 Sets
20+ Reps
5
Pec Deck (Machine)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 2
1
Bicep Curl (Barbell)
5 Sets
10-15 Reps
2
Hack Squat
5 Sets
5 Reps
80%
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15+ Reps
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
SplatterboxAge 33, Man
4 days ago
5 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I made this program. I also modified it a bit. Changed the heavy bench day to a 531+ doubles and singles and the top. Swapped a couple of the accessories to things i wanted to work on. I added a bicep+cardio day to the second rest day in the double rest (chest/back, arms/legs, rest, chest/back, arms/legs, rest, biceps/cardio, repeat)