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oscars big hard pump
by oscar R.
Program Description
getting extraordinarily sexy
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
May 06, 2024 09:31
Last Edited
May 08, 2024 02:14
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6.5
4
Leg Extension
2 Sets
10 Reps
@6.5
5
Lying Leg Curl
2 Sets
10 Reps
@6.5
6
Cable Crunch
2 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Bench Press (Barbell)
2 Sets
10 Reps
@6.5
3
Bent Over Row (Barbell)
2 Sets
10 Reps
@6.5
4
Lat Pulldown
2 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Squat (Paused)
2 Sets
10 Reps
@6.5
3
Seated Hamstring Curl
2 Sets
10 Reps
@6.5
4
Leg Extension
2 Sets
10 Reps
@6.5
5
Cable Crunch
2 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
55%
2
Overhead Press (Barbell)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@6.5
4
Bent Over Row (Barbell)
2 Sets
10 Reps
@6.5
5
Lat Pulldown
2 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
55%
2
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
5
Lat Pulldown
3 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Lying Leg Curl
3 Sets
10 Reps
@6.5
6
Cable Crunch
3 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
4
Lat Pulldown
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Squat (Paused)
3 Sets
10 Reps
@6.5
3
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Cable Crunch
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
55%
2
Overhead Press (Barbell)
4 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@6.5
4
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5
5
Lat Pulldown
4 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
4 Sets
10 Reps
@6.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@6.5
4
Leg Extension
4 Sets
10 Reps
@6.5
5
Lying Leg Curl
4 Sets
10 Reps
@6.5
6
Cable Crunch
4 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Bench Press (Barbell)
4 Sets
10 Reps
@6.5
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5
4
Lat Pulldown
4 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
4 Sets
10 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Squat (Paused)
4 Sets
10 Reps
@6.5
3
Seated Hamstring Curl
4 Sets
10 Reps
@6.5
4
Leg Extension
4 Sets
10 Reps
@6.5
5
Cable Crunch
4 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
55%
2
Overhead Press (Barbell)
5 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@6.5
4
Bent Over Row (Barbell)
5 Sets
10 Reps
@6.5
5
Lat Pulldown
5 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
5 Sets
10 Reps
@6.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@6.5
4
Leg Extension
5 Sets
10 Reps
@6.5
5
Lying Leg Curl
5 Sets
10 Reps
@6.5
6
Cable Crunch
5 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Bench Press (Barbell)
5 Sets
10 Reps
@6.5
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@6.5
4
Lat Pulldown
5 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
5 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
5 Sets
10 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Squat (Paused)
5 Sets
10 Reps
@6.5
3
Seated Hamstring Curl
5 Sets
10 Reps
@6.5
4
Leg Extension
5 Sets
10 Reps
@6.5
5
Cable Crunch
5 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
10 Reps
@7
5
Cable Crunch
3 Sets
10 Reps
@7