logo
Novile 2
by Nathan R.
1 athletes joined
Program Description
Hard and long and veins to get bye for a while and then we can go back squats and see what we have leukemia up to make a difference and
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Apr 27, 2024 07:08
Last Edited
May 14, 2024 03:15
down_app
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Front Squat (Barbell)
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Leg Press
2 Sets
10 Reps
@6
5
Leg Extension
2 Sets
10 Reps
@7
6
Seated Hamstring Curl
2 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Shoulder Press (Machine)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@6
4
Chest Press (Machine)
2 Sets
10 Reps
@6
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
6
Chest Fly (Machine)
2 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Seated Hamstring Curl
2 Sets
10 Reps
@6
6
Leg Extension
2 Sets
10 Reps
@6
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@6
2
Push Press (Barbell)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
6
Front Raise
2 Sets
10 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Front Squat (Barbell)
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Leg Press
2 Sets
10 Reps
@6
5
Leg Extension
2 Sets
10 Reps
@7
6
Seated Hamstring Curl
2 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Shoulder Press (Machine)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@6
4
Chest Press (Machine)
2 Sets
10 Reps
@6
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
6
Chest Fly (Machine)
2 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Seated Hamstring Curl
2 Sets
10 Reps
@6
6
Leg Extension
2 Sets
10 Reps
@6
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@6
2
Push Press (Barbell)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
6
Front Raise
2 Sets
10 Reps
@6
Day 1
1
Squat (Barbell)
5 Sets
12 Reps
50%
2
Front Squat (Barbell)
5 Sets
12 Reps
@6
3
Power Clean
5 Sets
5 Reps
@6
4
Leg Press
4 Sets
12 Reps
@6
5
Leg Extension
4 Sets
12 Reps
@7
6
Seated Hamstring Curl
4 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
12 Reps
60%
2
Shoulder Press (Machine)
5 Sets
12 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
5 Reps
@6
4
Chest Press (Machine)
4 Sets
12 Reps
@6
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Chest Fly (Machine)
4 Sets
12 Reps
@6
Day 3
1
Deadlift (Barbell)
5 Sets
12 Reps
50%
2
Stiff Leg Deadlift
5 Sets
12 Reps
@6
3
Power Clean
5 Sets
5 Reps
@6
4
Good Morning
4 Sets
12 Reps
@6
5
Seated Hamstring Curl
4 Sets
12 Reps
@6
6
Leg Extension
4 Sets
12 Reps
@6
Day 4
1
Lat Pulldown
5 Sets
12 Reps
@6
2
Push Press (Barbell)
5 Sets
12 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Rear Delt Fly (Machine)
4 Sets
12 Reps
@6
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6
6
Front Raise
4 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Shoulder Press (Machine)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@6
4
Chest Press (Machine)
2 Sets
10 Reps
@6
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
6
Chest Fly (Machine)
2 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Seated Hamstring Curl
2 Sets
10 Reps
@6
6
Leg Extension
2 Sets
10 Reps
@6
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@6
2
Push Press (Barbell)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
6
Front Raise
2 Sets
10 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Front Squat (Barbell)
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Leg Press
2 Sets
10 Reps
@6
5
Leg Extension
2 Sets
10 Reps
@7
6
Seated Hamstring Curl
2 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Shoulder Press (Machine)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@6
4
Chest Press (Machine)
2 Sets
10 Reps
@6
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
6
Chest Fly (Machine)
2 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Seated Hamstring Curl
2 Sets
10 Reps
@6
6
Leg Extension
2 Sets
10 Reps
@6
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@6
2
Push Press (Barbell)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
6
Front Raise
2 Sets
10 Reps
@6
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
55%
2
Front Squat (Barbell)
4 Sets
10 Reps
@6
3
Power Clean
4 Sets
5 Reps
@6
4
Leg Press
3 Sets
10 Reps
@6
5
Leg Extension
3 Sets
10 Reps
@7
6
Seated Hamstring Curl
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Shoulder Press (Machine)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@6
4
Chest Press (Machine)
2 Sets
10 Reps
@6
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
6
Chest Fly (Machine)
2 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Seated Hamstring Curl
2 Sets
10 Reps
@6
6
Leg Extension
2 Sets
10 Reps
@6
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@6
2
Push Press (Barbell)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
6
Front Raise
2 Sets
10 Reps
@6
Day 1
1
Squat (Barbell)
5 Sets
10 Reps
55%
2
Front Squat (Barbell)
5 Sets
10 Reps
@6
3
Power Clean
5 Sets
5 Reps
@6
4
Leg Press
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
10 Reps
@7
6
Seated Hamstring Curl
4 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
5 Sets
4 Reps
80%
2
Bench Press (Barbell)
5 Sets
4 Reps
80%
3
Deadlift (Barbell)
5 Sets
4 Reps
80%
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
70%
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Box Squat (Barbell)
3 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
70%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Barbell)
4 Sets
3 Reps
85%
4
Bench Press (Close Grip)
3 Sets
8 Reps
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
70%
2
Deadlift (Barbell)
1 Set
AMRAP
80%
3
Deadlift (Barbell)
3 Sets
3 Reps
85%
4
Rack Pull (Barbell)
3 Sets
8 Reps
@6
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Bench Press (Barbell)
4 Sets
3 Reps
85%
3
Deadlift (Barbell)
4 Sets
3 Reps
85%
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
80%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
4 Sets
3 Reps
85%
4
Box Squat (Barbell)
4 Sets
8 Reps
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Deadlift (Barbell)
4 Sets
3 Reps
85%
4
Rack Pull (Barbell)
4 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
4 Sets
3 Reps
85%
4
Bench Press (Close Grip)
4 Sets
8 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Bench Press (Barbell)
3 Sets
2 Reps
90%
3
Deadlift (Barbell)
3 Sets
2 Reps
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Reps
1 Reps
85%
90%
2
Squat (Barbell)
1 Set
AMRAP
95%
3
Squat (Barbell)
5 Sets
3 Reps
85%
4
Box Squat (Barbell)
5 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Reps
1 Reps
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
95%
3
Bench Press (Barbell)
5 Sets
3 Reps
85%
4
Bench Press (Close Grip)
5 Sets
8 Reps
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Reps
1 Reps
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Deadlift (Barbell)
5 Sets
3 Reps
85%
4
Rack Pull (Barbell)
5 Sets
8 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Reps
@10