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Maxing myself
by Andrej_Dulovec_146803
7 athletes joined
Program Description
Build muscle , strenght and focus on myself
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Feb 24, 2024 06:00
Last Edited
May 09, 2024 03:08
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Overhead Press (Machine)
2 Sets
8 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
5
Alternating Dumbbell Curl
2 Sets
14 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Rear Delts
1 Set
12 Reps
@8
8
Dip (Bodyweight)
1 Set
8 Reps
@10
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
8 Reps
80%
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
10 Reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@10
5
Skull Crusher
2 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Bicep Curl (Barbell)
2 Sets
14 Reps
@9
8
Dip (Bodyweight)
1 Set
8 Reps
@9.5
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Stiff Leg Deadlift
2 Sets
10 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@10
4
Lying Leg Curl
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Overhead Press (Machine)
2 Sets
8 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
5
Alternating Dumbbell Curl
2 Sets
14 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Rear Delts
1 Set
12 Reps
@8
8
Dip (Bodyweight)
1 Set
8 Reps
@10
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Stiff Leg Deadlift
2 Sets
10 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@10
4
Lying Leg Curl
2 Sets
12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
8 Reps
80%
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
10 Reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@10
5
Skull Crusher
2 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Bicep Curl (Barbell)
2 Sets
14 Reps
@9
8
Dip (Bodyweight)
1 Set
8 Reps
@9.5
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Overhead Press (Machine)
2 Sets
8 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
5
Alternating Dumbbell Curl
2 Sets
14 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Rear Delts
1 Set
12 Reps
@8
8
Dip (Bodyweight)
1 Set
8 Reps
@10
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Stiff Leg Deadlift
2 Sets
10 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@10
4
Lying Leg Curl
2 Sets
12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
8 Reps
80%
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
10 Reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@10
5
Skull Crusher
2 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Bicep Curl (Barbell)
2 Sets
14 Reps
@9
8
Dip (Bodyweight)
1 Set
8 Reps
@9.5
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Overhead Press (Machine)
2 Sets
8 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
5
Alternating Dumbbell Curl
2 Sets
14 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Rear Delts
1 Set
12 Reps
@8
8
Dip (Bodyweight)
1 Set
8 Reps
@10
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Stiff Leg Deadlift
2 Sets
10 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@10
4
Lying Leg Curl
2 Sets
12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
8 Reps
80%
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
10 Reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@10
5
Skull Crusher
2 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Bicep Curl (Barbell)
2 Sets
14 Reps
@9
8
Dip (Bodyweight)
1 Set
8 Reps
@9.5
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Overhead Press (Machine)
2 Sets
8 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
5
Alternating Dumbbell Curl
2 Sets
14 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Rear Delts
1 Set
12 Reps
@8
8
Dip (Bodyweight)
1 Set
8 Reps
@10
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Stiff Leg Deadlift
2 Sets
10 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@10
4
Lying Leg Curl
2 Sets
12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
8 Reps
80%
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
10 Reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@10
5
Skull Crusher
2 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Bicep Curl (Barbell)
2 Sets
14 Reps
@9
8
Dip (Bodyweight)
1 Set
8 Reps
@9.5
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Overhead Press (Machine)
2 Sets
8 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
5
Alternating Dumbbell Curl
2 Sets
14 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Rear Delts
1 Set
12 Reps
@8
8
Dip (Bodyweight)
1 Set
8 Reps
@10
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Stiff Leg Deadlift
2 Sets
10 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@10
4
Lying Leg Curl
2 Sets
12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
8 Reps
80%
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
10 Reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@10
5
Skull Crusher
2 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Bicep Curl (Barbell)
2 Sets
14 Reps
@9
8
Dip (Bodyweight)
1 Set
8 Reps
@9.5
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10