logo
Lose Weight Big Muscle
by Bowza
52 athletes joined
Program Description
So I don't waste away on this very long cut (125kg-95kg)
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 05, 2024 04:50
Last Edited
Jun 04, 2024 02:12
down_app
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Bodyweight)
4 Sets
4-7 Reps
@8-9
2
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Spider Curl
2 Sets
6-8 Reps
@7-8
4
Hammer Curl
2 Sets
8-12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
55%
2
Bulgarian Split Squat (Barbell)
3 Sets
5-8 Reps
@7
3
Lat Pulldown
4 Sets
10-15 Reps
@7.5
Day 5
1
High Bar Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
70%
65%
2
Larsen Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
70%
65%
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6-7
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
60%
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
70%
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@7
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
75%
70%
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
4-7 Reps
@8-9
4
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@8
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@8
Day 2
1
Pull-Up (Bodyweight)
4 Sets
4-7 Reps
@8-9
2
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
3
Spider Curl
2 Sets
6-8 Reps
@8-9
4
Hammer Curl
2 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
60%
2
Bulgarian Split Squat (Barbell)
3 Sets
5-8 Reps
@8
3
Lat Pulldown
4 Sets
10-15 Reps
@8.5
Day 5
1
High Bar Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
75%
70%
2
Larsen Press (Barbell)
4 Sets
10 Reps
72%
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7-8
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
65%
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
80%
77%
72%
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
4-7 Reps
@8-9
4
Hammer Curl
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
4 Sets
4-7 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
3
Spider Curl
2 Sets
6-8 Reps
@9
4
Hammer Curl
2 Sets
8-12 Reps
@10
Day 3
1
Deadlift (Barbell)
5 Sets
10 Reps
62%
2
Bulgarian Split Squat (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
4 Sets
10-15 Reps
@9
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
77%
75%
72%
2
Larsen Press (Barbell)
4 Sets
10 Reps
75%
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
70%
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
80%
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
83%
80%
75%
70%
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9-10
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
4-7 Reps
4-7 Reps
4-7 Reps
@10
@9.5
@9
4
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
Day 2
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
4-7 Reps
4-7 Reps
@10
@9
2
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
@9
3
Spider Curl
3 Sets
6-8 Reps
@9
4
Hammer Curl
2 Sets
8-12 Reps
@10
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
10 Reps
65%
62%
2
Bulgarian Split Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@10
@9
3
Lat Pulldown
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@10
@9
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
80%
77%
72%
2
Larsen Press (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
80%
75%
3
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
5 Sets
5-8 Reps
75%
2
Overhead Press (Barbell)
2 Sets
2 Sets
4-6 Reps
4-6 Reps
85%
80%
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@10
@9
4
Tricep Pushdown (Cable)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@10
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
87%
80%
75%
72%
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9-10
3
Pull-Up (Bodyweight)
4 Sets
4-7 Reps
@10
4
Hammer Curl
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@10
@9
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@10
@9
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4-6 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
2 Sets
4-7 Reps
@7
2
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@7
3
Spider Curl
1 Set
6-8 Reps
@7
4
Hammer Curl
1 Set
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
2 Sets
8 Reps
60%
2
Bulgarian Split Squat (Barbell)
2 Sets
5-8 Reps
@6
3
Lat Pulldown
2 Sets
10-15 Reps
@7
Day 4
1
Overhead Press (Barbell)
2 Sets
6 Reps
75%
2
Pull-Up (Bodyweight)
2 Sets
4-7 Reps
@8
3
Hammer Curl
2 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
Day 5
1
High Bar Squat (Barbell)
2 Sets
6 Reps
70%
2
Larsen Press (Barbell)
2 Sets
8 Reps
70%
3
Bench Press (Dumbbell)
1 Set
10-15 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
5 Sets
4-7 Reps
@8-9
2
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
@8
3
Spider Curl
3 Sets
6-8 Reps
@8
4
Hammer Curl
2 Sets
6-8 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
62%
2
Bulgarian Split Squat (Barbell)
3 Sets
4-6 Reps
@8
3
Lat Pulldown
4 Sets
8-12 Reps
@8
Day 5
1
High Bar Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
75%
70%
2
Larsen Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
75%
70%
3
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
75%
2
Overhead Press (Barbell)
3 Sets
3-5 Reps
80%
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
6-9 Reps
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
80%
75%
70%
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9-10
3
Pull-Up (Bodyweight)
4 Sets
4-7 Reps
@8-9
4
Hammer Curl
1 Set
3 Sets
6-8 Reps
6-8 Reps
@9
@8
5
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
5 Sets
4-7 Reps
@8-9
2
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
@9
3
Spider Curl
3 Sets
6-8 Reps
@9
4
Hammer Curl
2 Sets
6-8 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
65%
2
Bulgarian Split Squat (Barbell)
3 Sets
4-6 Reps
@9
3
Lat Pulldown
4 Sets
8-12 Reps
@9
Day 5
1
High Bar Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
80%
75%
2
Larsen Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
80%
75%
3
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
80%
2
Overhead Press (Barbell)
3 Sets
3-5 Reps
85%
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
87%
80%
75%
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9-10
3
Pull-Up (Bodyweight)
4 Sets
4-7 Reps
@9
4
Hammer Curl
4 Sets
6-8 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
4 Sets
4-7 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@9
3
Spider Curl
3 Sets
6-8 Reps
@9
4
Hammer Curl
3 Sets
6-8 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
8 Reps
8 Reps
75%
70%
2
Bulgarian Split Squat (Barbell)
4 Sets
4-6 Reps
@9
3
Lat Pulldown
4 Sets
8-12 Reps
@10
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
85%
80%
75%
2
Larsen Press (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
82%
77%
75%
3
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
4-6 Reps
4-6 Reps
90%
85%
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
90%
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@10
4
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
90%
85%
80%
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@10
3
Pull-Up (Bodyweight)
4 Sets
4-7 Reps
@10
4
Hammer Curl
4 Sets
6-8 Reps
@10
5
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
@10