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Majin Strength
by Mason_Potter
4.0
(1 rating)
Program Description
Build a base for powerlifting.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 30, 2024 04:38
Last Edited
May 17, 2024 01:07
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Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@6
2
Lat Pulldown
3 Sets
10 Reps
@6
3
Seated Row (Cable)
3 Sets
8 Reps
@6
4
Bicep Curl (Cable)
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Leg Extension
2 Sets
1 Set
8 Reps
@6
@6
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6
4
Seated Calf Raise
4 Sets
10 Reps
@6
5
Cable Crunch
3 Sets
12 Reps
@6.5
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
55%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
55%
3
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@6.5
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
6
Front Raise
3 Sets
10 Reps
@6
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Back Extension
3 Sets
8 Reps
@6
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@6
4
Leg Extension
3 Sets
12 Reps
@6
5
Leg Curl
3 Sets
8 Reps
@6
6
Dead Hang
2 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
3
Lying Tricep Extension (Barbell)
4 Sets
8 Reps
@6
4
Face Pull
3 Sets
12 Reps
@6.5
5
Front Raise
3 Sets
8 Reps
@6
Day 1
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@6.5
2
Lat Pulldown
3 Sets
10 Reps
@6
3
Dumbbell Row
3 Sets
8 Reps
@6.5
4
Bicep Curl (Cable)
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Concentration Curl
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Press (45 Degrees)
3 Sets
8 Reps
@6.5
5
Hamstring Curl
3 Sets
12 Reps
@6
6
Seated Calf Raise
3 Sets
12 Reps
@6.5
Day 3
1
Bench Press (Barbell)
3 Sets
8 Reps
60%
2
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@6.5
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
60%
4
Chest Press (Machine)
3 Sets
10 Reps
@6.5
5
Upright Row (Barbell)
4 Sets
12 Reps
@6
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
60%
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@6.5
3
Back Extension (Weighted)
3 Sets
8 Reps
@6.5
4
Leg Curl
3 Sets
8 Reps
@6.5
5
Leg Extension
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
3 Sets
12 Reps
@6.5
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
60%
2
Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@6
@8
3
Lateral Raise (Cable)
3 Sets
12 Reps
@6.5
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@6
Day 1
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@6.5
2
Lat Pulldown
3 Sets
10 Reps
@6
3
Dumbbell Row
3 Sets
8 Reps
@6.5
4
Bicep Curl (Cable)
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Concentration Curl
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6.5
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Press (45 Degrees)
3 Sets
8 Reps
@6.5
5
Hamstring Curl
3 Sets
12 Reps
@6
6
Seated Calf Raise
3 Sets
12 Reps
@6.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@6.5
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
65%
4
Chest Press (Machine)
3 Sets
8 Reps
@6.5
5
Upright Row (Barbell)
4 Sets
12 Reps
@6
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
65%
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@6.5
3
Back Extension (Weighted)
3 Sets
8 Reps
@6.5
4
Leg Curl
3 Sets
8 Reps
@6.5
5
Leg Extension
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
3 Sets
12 Reps
@6.5
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
65%
2
Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@6
@8
3
Lateral Raise (Cable)
3 Sets
12 Reps
@6.5
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@6
Day 1
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@7
2
Lat Pulldown
4 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4
Bicep Curl (Cable)
6 Sets
12 Reps
@7
5A
Wrist Curls
3 Sets
12 Reps
@7
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Dead Hang
2 Sets
AMRAP
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3
Hamstring Curl
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Leg Press (45 Degrees)
3 Sets
8 Reps
@7
6
Seated Calf Raise
3 Sets
12 Reps
@7
Day 3
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
8 Reps
70%
70%
2
Lying Tricep Extension (Barbell)
4 Sets
8 Reps
@7
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
4
Chest Press (Machine)
3 Sets
8 Reps
@7
5
Upright Row (Barbell)
4 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
3
Back Extension (Weighted)
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
8 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Seated Calf Raise
3 Sets
12 Reps
@7
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Cable)
4 Sets
10 Reps
@7
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7.5
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
Day 1
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4A
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@7
4B
Hammer Curl
4 Sets
12 Reps
@7
5A
Wrist Curls
3 Sets
12 Reps
@7
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Leg Extension
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
3 Sets
8 Reps
@7
5
Hamstring Curl
3 Sets
12 Reps
@7
6
Seated Calf Raise
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Lying Tricep Extension (Barbell)
4 Sets
8 Reps
@7
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
70%
4
Chest Fly (Cable)
3 Sets
8 Reps
@7
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6
Upright Row (Cable)
4 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Back Extension (Weighted)
3 Sets
8 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7.5
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Safety Bar Squat
3 Sets
8 Reps
@7
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
4
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7.5
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7.5
Day 1
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Seated Row (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7.5
6
Hammer Curl
4 Sets
10 Reps
@7
7A
Wrist Curls
3 Sets
12 Reps
@8
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
5
Hamstring Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
80%
2
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
75%
4
Upright Row (Barbell)
4 Sets
12 Reps
@8
5
Chest Press (Machine)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
80%
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
8 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
6 Reps
80%
2
Tricep Extension (Cable)
3 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
10 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
Day 1
1
Seated Row (Cable)
4 Sets
8 Reps
@8
2
Lat Pulldown
4 Sets
8 Reps
@8
3
Dumbbell Row
4 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
80%
2
Deadlift (Paused)
3 Sets
4 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
5 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Safety Bar Squat
3 Sets
5 Reps
75%
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
80%
2
Seated Overhead Press (Barbell)
3 Sets
5 Reps
75%
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Overhead Pin Press
3 Sets
5 Reps
80%
5
Pin Press Bench (Barbell)
3 Sets
4 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
80%
2
Squat (Paused)
3 Sets
5 Reps
70%
3
Deficit Deadlift (Barbell)
3 Sets
4 Reps
75%
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
4 Reps
80%
2
Spoto Press
3 Sets
5 Reps
70%
3
Seated Overhead Press (Barbell)
3 Sets
5 Reps
75%
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 1
1
Seated Row (Cable)
4 Sets
6 Reps
@8
2
Lat Pulldown
4 Sets
6 Reps
@8
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Deadlift (Deficit)
3 Sets
6 Reps
70%
3
Leg Press (45 Degrees)
3 Sets
5 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7
5
Safety Bar Squat
3 Sets
5 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Tempo OHP
3 Sets
6 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Overhead Pin Press
3 Sets
6 Reps
80%
5
Pin Press Bench (Barbell)
3 Sets
4 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
5 Reps
75%
3
Deficit Deadlift (Barbell)
3 Sets
4 Reps
75%
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
5 Reps
85%
2
Spoto Press
3 Sets
5 Reps
75%
3
Seated Overhead Press (Barbell)
3 Sets
5 Reps
75%
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 1
1
Seated Row (Cable)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
6 Reps
@8
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
90%
2
Deadlift (Deficit)
3 Sets
4 Reps
80%
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
4
Safety Bar Squat
4 Sets
4 Reps
70%
Day 3
1
Bench Press (Barbell)
4 Sets
3 Reps
90%
2
Overhead Pin Press
3 Sets
5 Reps
85%
3
Pin Press Bench (Barbell)
3 Sets
4 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
4 Reps
80%
Day 4
1
Deadlift (Barbell)
4 Sets
3 Reps
90%
2
Squat (Paused)
3 Sets
4 Reps
80%
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
4
Box Squat (Barbell)
3 Sets
4 Reps
80%
Day 5
1
Overhead Press (Barbell)
4 Sets
3 Reps
90%
2
Spoto Press
3 Sets
4 Reps
80%
3
Overhead Press (Barbell)
3 Sets
4 Reps
@7
4
Pin Press Bench (Barbell)
3 Sets
4 Reps
85%
Day 1
1
Seated Row (Cable)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
6 Reps
@8
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
2 Reps
92%
2
Deadlift (Deficit)
3 Sets
3 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
4
Squat (Paused)
3 Sets
4 Reps
80%
Day 3
1
Bench Press (Barbell)
3 Sets
2 Reps
92%
2
Overhead Pin Press
3 Sets
4 Reps
85%
3
Pin Press Bench (Barbell)
3 Sets
4 Reps
85%
4
Seated Overhead Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Deadlift (Barbell)
3 Sets
2 Reps
92%
2
Squat (Paused)
3 Sets
4 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
4
Box Squat (Barbell)
3 Sets
4 Reps
85%
Day 5
1
Overhead Press (Barbell)
3 Sets
2 Reps
92%
2
Spoto Press
3 Sets
4 Reps
85%
3
Overhead Press (Barbell)
3 Sets
4 Reps
@8
4
Pin Press Bench (Barbell)
3 Sets
3 Reps
90%
Day 1
1
Seated Row (Cable)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
6 Reps
@8
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
2 Reps
95%
2
Deadlift (Deficit)
3 Sets
2 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@8
4
Squat (Paused)
3 Sets
2 Reps
85%
Day 3
1
Bench Press (Barbell)
3 Sets
2 Reps
95%
2
Overhead Pin Press
3 Sets
2 Reps
85%
3
Pin Press Bench (Barbell)
3 Sets
3 Reps
85%
4
Seated Overhead Press (Barbell)
3 Sets
2 Reps
85%
Day 4
1
Deadlift (Barbell)
3 Sets
2 Reps
95%
2
Squat (Paused)
3 Sets
2 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@8
4
Box Squat (Barbell)
3 Sets
2 Reps
90%
Day 5
1
Overhead Press (Barbell)
3 Sets
2 Reps
95%
2
Spoto Press
3 Sets
2 Reps
85%
3
Tempo OHP
3 Sets
3 Reps
80%
4
Pin Press Bench (Barbell)
3 Sets
2 Reps
85%
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
80%
2
Deadlift (Barbell)
3 Sets
5 Reps
65%
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
65%
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Squat (Barbell)
3 Sets
5 Reps
65%
Day 4
1
Overhead Press (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Barbell)
3 Sets
5 Reps
65%
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Reps
1 Reps
@8
@10
2
Bench Press (Barbell)
2 Sets
1 Set
1 Reps
1 Reps
@8
@10
3
Deadlift (Barbell)
2 Sets
1 Set
1 Reps
1 Reps
@8
@10