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Lucky 5
by Jackson L
1 athletes joined
Program Description
Let’s get big. Add your own supplemental arm days where ever you like.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jun 07, 2024 02:52
Last Edited
Jun 07, 2024 02:43
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Floor Press (Barbell)
5 Sets
5 Reps
80%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
4
Chest Fly (Cable)
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Nordic Curl
3 Sets
5 Reps
@6
4
Leg Extension
3 Sets
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Upright Row (Barbell)
5 Sets
5 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
Day 4
1
Trap Bar Deadlift
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@7
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Floor Press (Barbell)
5 Sets
5 Reps
85%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
4
Chest Fly (Cable)
3 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
85%
3
Nordic Curl
3 Sets
5 Reps
@6.5
4
Leg Extension
3 Sets
15 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
85%
2
Upright Row (Barbell)
5 Sets
5 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
Day 4
1
Trap Bar Deadlift
5 Sets
5 Reps
85%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@7.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Floor Press (Barbell)
5 Sets
5 Reps
85%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
4
Chest Fly (Cable)
3 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
85%
3
Nordic Curl
3 Sets
5 Reps
@6.5
4
Leg Extension
3 Sets
15 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
85%
2
Upright Row (Barbell)
5 Sets
5 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
Day 4
1
Trap Bar Deadlift
5 Sets
5 Reps
85%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@7.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Floor Press (Barbell)
5 Sets
5 Reps
90%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
90%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
90%
3
Nordic Curl
3 Sets
5 Reps
@6.5
4
Leg Extension
3 Sets
15 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
90%
2
Upright Row (Barbell)
5 Sets
5 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
Day 4
1
Trap Bar Deadlift
5 Sets
5 Reps
90%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@7.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Floor Press (Barbell)
5 Sets
5 Reps
90%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
90%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
90%
3
Nordic Curl
3 Sets
5 Reps
@6.5
4
Leg Extension
3 Sets
15 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
90%
2
Upright Row (Barbell)
5 Sets
5 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
Day 4
1
Trap Bar Deadlift
5 Sets
5 Reps
90%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@7.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8