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Pakiernia Mixtape cd 1
by MrDespacito2137
Program Description
Building some strenght and muscle mass
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 16, 2024 12:45
Last Edited
May 08, 2024 02:17
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Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 6
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5