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Lemillion
by Laymon B.
5 athletes joined
Program Description
Power! and maximal strength.
Program Overview
Level
Intermediate
Goal
Athletics, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
150 minutes
Created
Feb 25, 2024 05:08
Last Edited
Jun 12, 2024 08:40
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@7
2
Military Press (Barbell)
3 Sets
6-8 Reps
@7
3
Floor Press (Barbell)
5 Sets
3 Reps
@6
4
Rolling Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@6.5
5
Kroc Row
3 Sets
10-12 Reps
@6.5
6
High Pull
3 Sets
10-12 Reps
@6.5
Day 3
1
Larsen Press (Barbell)
3 Sets
10-12 Reps
@6
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@6
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@6
4
Face Pull
3 Sets
10-12 Reps
@6
5
Arnold Press
3 Sets
10-12 Reps
@6
6
Front Raise
3 Sets
10-12 Reps
@6
7
Skull Crusher
3 Sets
10-12 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6
Day 2
1
Tempo Squat (Barbell)
3 Sets
10-12 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Leg Press
3 Sets
10-12 Reps
@6
4
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
5
Side Bend (Dumbbell)
3 Sets
10-12 Reps
@6
6
Glute-Ham Raise
3 Sets
10-12 Reps
@6
7
Back Extension
3 Sets
10-12 Reps
@6
8
Standing Calf Raise
3 Sets
10-12 Reps
@6
Day 4
1
Rack Pull (Barbell)
3 Sets
6-8 Reps
@7
2
Box Squat (Barbell)
5 Sets
3 Reps
@6
3
Good Morning
3 Sets
10-12 Reps
@6.5
4
Split Squat Jump
5 Sets
3 Reps
@6
5
Pull Through (Cable)
3 Sets
10-12 Reps
@6.5
6
Med Ball Slam
3 Sets
10-12 Reps
@6.5