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Mt strength
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Program Description
Not for the faint of heart
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Apr 13, 2024 06:20
Last Edited
May 07, 2024 02:25
down_app
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
5 Reps
85%
2A
Overhead Press (Barbell)
1 Set
AMRAP
50%
3
Push Press (Barbell)
4 Sets
4 Reps
@10
4
Seated Behind The Neck Press
2 Sets
12 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
6A
Tricep Pushdown (Cable)
3 Sets
4-8 Reps
@10
7
Upright Row (Barbell)
2 Sets
14 Reps
@8
8
Upright Row To Press Dumbbell
4 Sets
12 Reps
@7
9A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
85%
2A
Bench Press (Barbell)
1 Set
AMRAP
50%
3
Decline Bench Press (Barbell)
2 Sets
12 Reps
@9.5
4
JM Press
2 Sets
6 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
6
Lateral Raise (Cable)
5 Sets
15 Reps
@9.5
Day 4
1
Pull-Up (Weighted)
4 Sets
5 Reps
75%
2
Pull-Up (Weighted)
1 Set
AMRAP
20%
3
Pullover (Machine)
2 Sets
12 Reps
@9.5
4
Hammer Curl
3 Sets
6 Reps
@10
5
Seated Row (Machine)
4 Sets
8 Reps
80%
6
Seated Row (Machine)
1 Set
AMRAP
50%
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
85%
2
Deadlift (Barbell)
1 Set
AMRAP
50%
3
Single Leg Deadlift
2 Sets
12 Reps
@7
4
Back Extension
2 Sets
12 Reps
@7
5
Lying Leg Curl
4 Sets
8 Reps
@9.5
6
Leg Extension
2 Sets
10 Reps
@7.5
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
85%
2
Squat (Barbell)
1 Set
AMRAP
50%
3
High Bar Squat (Barbell)
2 Sets
12 Reps
@8
4
Leg Extension
5 Sets
15 Reps
@10
5
Leg Curl
2 Sets
8 Reps
@10
Day 2
1
Overhead Press (Barbell)
4 Sets
5 Reps
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
50%
3
Push Press (Barbell)
2 Sets
4 Reps
@9.5
4
Dip (Weighted)
2 Sets
6 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
80%
2
Deadlift (Barbell)
1 Set
AMRAP
50%
3
Single Leg Deadlift
4 Sets
12 Reps
@7
4
Back Extension
2 Sets
12 Reps
@6.5
5
Lying Leg Curl
2 Sets
8 Reps
@9.5
6
Leg Extension
2 Sets
10 Reps
@7.5
Day 4
1
Pull-Up (Weighted)
4 Sets
5 Reps
65%
2
Pull-Up (Weighted)
1 Set
AMRAP
10%
3
Pullover (Machine)
3 Sets
12 Reps
@9.5
4
Hammer Curl
4 Sets
6 Reps
@10
5
Seated Row (Machine)
4 Sets
8 Reps
75%
6
Seated Row (Machine)
1 Set
AMRAP
50%
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2A
Bench Press (Barbell)
1 Set
AMRAP
50%
3
Decline Bench Press (Barbell)
2 Sets
12 Reps
@9.5
4
JM Press
2 Sets
6 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
6
Lateral Raise (Cable)
5 Sets
15 Reps
@9.5
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Squat (Barbell)
1 Set
AMRAP
50%
3
High Bar Squat (Barbell)
2 Sets
12 Reps
@8
4
Leg Extension
5 Sets
15 Reps
@10
5
Leg Curl
2 Sets
8 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Reps
3 Reps
95%
90%
2
Pull-Up (Weighted)
1 Set
AMRAP
15%
3
Pullover (Machine)
3 Sets
12 Reps
@8
4
Hammer Curl
4 Sets
6 Reps
@9
5
Seated Row (Machine)
3 Sets
3 Reps
90%
6
Seated Row (Machine)
1 Set
AMRAP
50%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Reps
3 Reps
95%
90%
2
Overhead Press (Barbell)
1 Set
AMRAP
50%
3
Push Press (Barbell)
2 Sets
4 Reps
@7
4
Dip (Weighted)
2 Sets
6 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Reps
3 Reps
95%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
50%
3
Single Leg Deadlift
2 Sets
12 Reps
@7
4
Back Extension
2 Sets
12 Reps
@7
5
Lying Leg Curl
4 Sets
8 Reps
@9.5
6
Leg Extension
2 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Reps
3 Reps
95%
90%
2A
Bench Press (Barbell)
1 Set
AMRAP
50%
3
Decline Bench Press (Barbell)
2 Sets
12 Reps
@9.5
4
JM Press
2 Sets
6 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
6
Lateral Raise (Cable)
5 Sets
15 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Reps
3 Reps
95%
90%
2
Squat (Barbell)
1 Set
AMRAP
50%
3
High Bar Squat (Barbell)
2 Sets
12 Reps
@8
4
Leg Extension
5 Sets
15 Reps
@10
5
Leg Curl
2 Sets
8 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
1 Reps
3 Reps
95%
90%
2
Pull-Up (Weighted)
1 Set
AMRAP
20%
3
Pullover (Machine)
3 Sets
12 Reps
@8
4
Hammer Curl
4 Sets
6 Reps
@9
5
Seated Row (Machine)
3 Sets
3 Reps
90%
6
Seated Row (Machine)
1 Set
AMRAP
50%
Day 1
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
95%
90%
2
Overhead Press (Barbell)
1 Set
AMRAP
50%
3
Push Press (Barbell)
2 Sets
4 Reps
@7
4
Dip (Weighted)
2 Sets
6 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
95%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
50%
3
Single Leg Deadlift
2 Sets
12 Reps
@7
4
Back Extension
2 Sets
12 Reps
@7
5
Lying Leg Curl
4 Sets
8 Reps
@9.5
6
Leg Extension
2 Sets
10 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
95%
90%
2A
Bench Press (Barbell)
1 Set
AMRAP
50%
3
Decline Bench Press (Barbell)
2 Sets
12 Reps
@9.5
4
JM Press
2 Sets
6 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
6
Lateral Raise (Cable)
5 Sets
15 Reps
@9.5
Day 4
1
Pull-Up (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
95%
90%
2
Pull-Up (Weighted)
1 Set
AMRAP
20%
3
Pullover (Machine)
3 Sets
12 Reps
@8
4
Hammer Curl
4 Sets
6 Reps
@9
5
Seated Row (Machine)
3 Sets
3 Reps
90%
6
Seated Row (Machine)
1 Set
AMRAP
50%
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
95%
90%
2
Squat (Barbell)
1 Set
AMRAP
50%
3
High Bar Squat (Barbell)
2 Sets
12 Reps
@8
4
Leg Extension
5 Sets
15 Reps
@10
5
Leg Curl
2 Sets
8 Reps
@10