NO PAIN NO GAIN

by Cash Guiles

9 athletes joined

Program Description

To gain strength and explosiveness for football Just keep repeating the exercises

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Jan 16, 2024 09:16
Last Edited
May 07, 2024 10:43

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WEEK 1

Day 1

1

Bench Press (Barbell)

4

4 reps

RPE 8

2

Incline Bench Press (Dumbbell)

4

7 reps

RPE 7

3

Pec Fly (Dumbbell)

4

7 reps

RPE 6.5

4

Trap Bar Deadlift

3

4 reps

RPE 9

5

Lat Pulldown

3

8 reps

RPE 7.5

6

Chest Supported Row (Dumbbell)

3

9 reps

RPE 6.5

Day 2

1

Squat (Barbell)

3

5 reps

RPE 8

2

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 7

3

Leg Curl

3

8 reps

RPE 8

4

Power Clean

3

4 reps

RPE 8

5

Dumbbell Row

3

6 reps

RPE 8

6

Alternating Dumbbell Curl

1

10 reps

RPE 7

Day 3

1

Bench Press (Paused)

4

6 reps

RPE 7

2

Bench Press (Dumbbell)

4

8 reps

RPE 8

3

Skull Crusher

4

10 reps

RPE 6.5

Day 1

1

Bench Press (Barbell)

4 Sets

4 Reps

@8

2

Incline Bench Press (Dumbbell)

4 Sets

7 Reps

@7

3

Pec Fly (Dumbbell)

4 Sets

7 Reps

@6.5

4

Trap Bar Deadlift

3 Sets

4 Reps

@9

5

Lat Pulldown

3 Sets

8 Reps

@7.5

6

Chest Supported Row (Dumbbell)

3 Sets

9 Reps

@6.5

Day 2

1

Squat (Barbell)

3 Sets

5 Reps

@8

2

Bulgarian Split Squat (Dumbbell)

4 Sets

10 Reps

@7

3

Leg Curl

3 Sets

8 Reps

@8

4

Power Clean

3 Sets

4 Reps

@8

5

Dumbbell Row

3 Sets

6 Reps

@8

6

Alternating Dumbbell Curl

1 Set

10 Reps

@7

Day 3

1

Bench Press (Paused)

4 Sets

6 Reps

@7

2

Bench Press (Dumbbell)

4 Sets

8 Reps

@8

3

Skull Crusher

4 Sets

10 Reps

@6.5