logo
LPP, LU
by Kyle Thomas
Program Description
Strength
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding, Olympic Weightlifting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 17, 2024 12:33
Last Edited
May 21, 2024 11:54
down_app
Week 1
1 / 1 Weeks
Day 1
1
Box Jump
1 Set
8 mins
2
Squat (Paused)
4 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
4
Goblet Squat
3 Sets
8-20 Reps
5
Standing Calf Raise
3 Sets
8-20 Reps
6
Hanging Leg Raise
3 Sets
8-15 Reps
7
Lying Leg Raise
3 Sets
8-15 Reps
Day 2
1
Bench Press (Paused)
4 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@8
@8
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
4
Face Pull
3 Sets
8-15 Reps
5
Lat Prayer
3 Sets
8-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Box Jump
1 Set
8 mins
2
Clean (Barbell)
3 Sets
5 Reps
3
Front Squat (Barbell)
3 Sets
6-8 Reps
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Raise
3 Sets
8-15 Reps
6
V-Up
3 Sets
8-15 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
5
Dip (Bodyweight)
3 Sets
8-20 Reps
6
Upright Row (Barbell)
3 Sets
8-15 Reps
7
Biceps
5 Sets
8-12 Reps