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oscars big hard pump
by oscar R.
1 athletes joined
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 08:41
Last Edited
May 09, 2024 03:14
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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