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Overloaded
by zachary B.
4.0
(1 rating)
Program Description
Build work capacity and muscle. Overloaded in intended to push your limits and physique. Deload every 3rd week, reduce sets to 1/2 and weight by half.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Athletics, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Aug 17, 2023 10:13
Last Edited
May 08, 2024 02:12
down_app
Week 1
1 / 6 Weeks
Day 4
1
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-20 Reps
@7
@9
2A
Reverse Wrist Curls
3 Sets
8-12 Reps
@10
2B
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
4 Sets
10-20 Reps
@9
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
5
Sit Up
4 Sets
15-20 Reps
@9
Day 5
1
Ring Pushups
4 Sets
30+ Reps
@10
2
Pullover (Cable)
4 Sets
10-20 Reps
@10
3
Power Clean
4 Sets
3 Reps
80%
4
Hamstring Curl
2 Sets
8-12 Reps
@9
5
Suitcase Carry
4 Sets
1 mins
@7
6
Stiff Leg Deadlift
2 Sets
2 Sets
4-8 Reps
8-12 Reps
@7
@8
Day 3
1
Incline Chest Press (Machine)
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Bent Over Row (Barbell)
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
5
Sprint
6 Sets
30 secs
@8
6
Dip (Weighted)
2 Sets
8-12 Reps
@8
Day 2
1
Standing Calf Raise
4 Sets
8-12 Reps
@10
2A
Bicep Curl (Machine)
4 Sets
8-12 Reps
@9
2B
Overhead Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
3A
Reverse Wrist Curls
3 Sets
10-20 Reps
@10
3B
Wrist Curls
3 Sets
10-20 Reps
@10
4
Hanging Leg Raise
4 Sets
15 Reps
@9
5
Lu Raises
3 Sets
20 Reps
@10
Day 1
1
Overhead Press (Barbell)
3 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
5
Squat (Barbell)
3 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@8
6
Vertical Jump
3 Sets
6 Reps
30%
7
Hamstring Curl
2 Sets
12-20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
5
Squat (Barbell)
3 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@8
6
Vertical Jump
3 Sets
6 Reps
30%
7
Hamstring Curl
2 Sets
12-20 Reps
@8
Day 2
1
Standing Calf Raise
4 Sets
8-12 Reps
@10
2A
Bicep Curl (Machine)
4 Sets
8-12 Reps
@9
2B
Overhead Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
3A
Reverse Wrist Curls
3 Sets
10-20 Reps
@10
3B
Wrist Curls
3 Sets
10-20 Reps
@10
4
Hanging Leg Raise
4 Sets
15 Reps
@9
5
Lu Raises
3 Sets
20 Reps
@10
Day 3
1
Incline Chest Press (Machine)
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Bent Over Row (Barbell)
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
5
Sprint
6 Sets
30 secs
@8
6
Dip (Weighted)
2 Sets
8-12 Reps
@8
Day 4
1
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-20 Reps
@7
@9
2A
Reverse Wrist Curls
3 Sets
8-12 Reps
@10
2B
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
4 Sets
10-20 Reps
@9
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
5
Sit Up
4 Sets
15-20 Reps
@9
Day 5
1
Ring Pushups
4 Sets
30+ Reps
@10
2
Pullover (Cable)
4 Sets
10-20 Reps
@10
3
Power Clean
4 Sets
3 Reps
80%
4
Hamstring Curl
2 Sets
8-12 Reps
@9
5
Suitcase Carry
4 Sets
1 mins
@7
6
Stiff Leg Deadlift
2 Sets
2 Sets
4-8 Reps
8-12 Reps
@7
@8
Day 2
1
Standing Calf Raise
4 Sets
8-12 Reps
@10
2A
Bicep Curl (Machine)
4 Sets
8-12 Reps
@9
2B
Overhead Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
3A
Reverse Wrist Curls
3 Sets
10-20 Reps
@10
3B
Wrist Curls
3 Sets
10-20 Reps
@10
4
Hanging Leg Raise
4 Sets
15 Reps
@9
5
Lu Raises
3 Sets
20 Reps
@10
Day 4
1
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-20 Reps
@7
@9
2A
Reverse Wrist Curls
3 Sets
8-12 Reps
@10
2B
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
4 Sets
10-20 Reps
@9
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
5
Sit Up
4 Sets
15-20 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
5
Squat (Barbell)
3 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@8
6
Vertical Jump
3 Sets
6 Reps
30%
7
Hamstring Curl
2 Sets
12-20 Reps
@8
Day 3
1
Incline Chest Press (Machine)
2 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Bent Over Row (Barbell)
2 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
5
Sprint
6 Sets
30 secs
@8
6
Dip (Weighted)
2 Sets
8-12 Reps
@8
Day 5
1
Ring Pushups
4 Sets
30+ Reps
@10
2
Pullover (Cable)
4 Sets
10-20 Reps
@10
3
Power Clean
4 Sets
3 Reps
80%
4
Hamstring Curl
2 Sets
8-12 Reps
@9
5
Suitcase Carry
4 Sets
1 mins
@7
6
Stiff Leg Deadlift
2 Sets
2 Sets
4-8 Reps
8-12 Reps
@7
@8
Day 2
1
Standing Calf Raise
4 Sets
8-12 Reps
@10
2A
Bicep Curl (Machine)
4 Sets
8-12 Reps
@9
2B
Overhead Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
3A
Reverse Wrist Curls
3 Sets
10-20 Reps
@10
3B
Wrist Curls
3 Sets
10-20 Reps
@10
4
Hanging Leg Raise
4 Sets
15 Reps
@9
5
Lu Raises
3 Sets
20 Reps
@10
Day 4
1
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-20 Reps
@7
@9
2A
Reverse Wrist Curls
3 Sets
8-12 Reps
@10
2B
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
4 Sets
10-20 Reps
@9
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
5
Sit Up
4 Sets
15-20 Reps
@9
Day 5
1
Ring Pushups
4 Sets
30+ Reps
@10
2
Pullover (Cable)
4 Sets
10-20 Reps
@10
3
Power Clean
4 Sets
3 Reps
80%
4
Hamstring Curl
2 Sets
8-12 Reps
@9
5
Suitcase Carry
4 Sets
1 mins
@7
6
Stiff Leg Deadlift
2 Sets
2 Sets
4-8 Reps
8-12 Reps
@7
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
5
Squat (Barbell)
3 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@8
6
Vertical Jump
3 Sets
6 Reps
30%
7
Hamstring Curl
2 Sets
12-20 Reps
@8
Day 3
1
Incline Chest Press (Machine)
2 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Bent Over Row (Barbell)
2 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
5
Sprint
6 Sets
30 secs
@8
6
Dip (Weighted)
2 Sets
8-12 Reps
@8
Day 2
1
Standing Calf Raise
4 Sets
8-12 Reps
@10
2A
Bicep Curl (Machine)
4 Sets
8-12 Reps
@9
2B
Overhead Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
3A
Reverse Wrist Curls
3 Sets
10-20 Reps
@10
3B
Wrist Curls
3 Sets
10-20 Reps
@10
4
Hanging Leg Raise
4 Sets
15 Reps
@9
5
Lu Raises
3 Sets
20 Reps
@10
Day 4
1
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-20 Reps
@7
@9
2A
Reverse Wrist Curls
3 Sets
8-12 Reps
@10
2B
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
4 Sets
10-20 Reps
@9
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
5
Sit Up
4 Sets
15-20 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
5
Squat (Barbell)
3 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@8
6
Vertical Jump
3 Sets
6 Reps
30%
7
Hamstring Curl
2 Sets
12-20 Reps
@8
Day 3
1
Incline Chest Press (Machine)
2 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Bent Over Row (Barbell)
2 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
5
Sprint
6 Sets
30 secs
@8
6
Dip (Weighted)
2 Sets
8-12 Reps
@8
Day 5
1
Ring Pushups
5 Sets
30+ Reps
@10
2
Pullover (Cable)
5 Sets
10-20 Reps
@10
3
Power Clean
4 Sets
3 Reps
80%
4
Hamstring Curl
2 Sets
8-12 Reps
@9
5
Suitcase Carry
4 Sets
1 mins
@7
6
Stiff Leg Deadlift
2 Sets
2 Sets
4-8 Reps
8-12 Reps
@7
@8
Day 2
1
Standing Calf Raise
4 Sets
8-12 Reps
@10
2A
Bicep Curl (Machine)
4 Sets
8-12 Reps
@9
2B
Overhead Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
3A
Reverse Wrist Curls
3 Sets
10-20 Reps
@10
3B
Wrist Curls
3 Sets
10-20 Reps
@10
4
Hanging Leg Raise
4 Sets
15 Reps
@9
5
Lu Raises
3 Sets
20 Reps
@10
Day 4
1
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-20 Reps
@7
@9
2A
Reverse Wrist Curls
3 Sets
8-12 Reps
@10
2B
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
4 Sets
10-20 Reps
@9
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
5
Sit Up
4 Sets
15-20 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
5
Squat (Barbell)
3 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@8
6
Vertical Jump
3 Sets
6 Reps
30%
7
Hamstring Curl
2 Sets
12-20 Reps
@8
Day 3
1
Incline Chest Press (Machine)
2 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Bent Over Row (Barbell)
2 Sets
3 Sets
4-8 Reps
10-20 Reps
@7
@9
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
5
Sprint
6 Sets
30 secs
@8
6
Dip (Weighted)
2 Sets
8-12 Reps
@8
Day 5
1
Ring Pushups
5 Sets
30+ Reps
@10
2
Pullover (Cable)
5 Sets
10-20 Reps
@10
3
Power Clean
4 Sets
3 Reps
80%
4
Hamstring Curl
2 Sets
8-12 Reps
@9
5
Suitcase Carry
4 Sets
1 mins
@7
6
Stiff Leg Deadlift
2 Sets
2 Sets
4-8 Reps
8-12 Reps
@7
@8