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PAV 1.0
by Kanskje Noir
2 athletes joined
Program Description
Squat Max Deadlift maintain BP improvement OHP Improvement
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Jan 09, 2024 02:26
Last Edited
May 08, 2024 02:28
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Week 1
1 / 3 Weeks
Day 1
1
Walk
1 Set
5 mins
2
Leg Extension
5 Sets
12 Reps
3
Lying Leg Curl
5 Sets
12 Reps
4
Squat (Paused)
1 Set
1 Set
2 Sets
1 Set
10 Reps
6 Reps
6 Reps
5 Reps
60%
60%
75%
80%
5
Good Morning
5 Sets
10 Reps
6
Cable Crunch
4 Sets
15 Reps
Day 2
1
Walk
1 Set
5 mins
2
Overhead Press (Barbell)
1 Set
4 Sets
10 Reps
6 Reps
60%
80%
3
Bench Press (Paused)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
6 Reps
60%
70%
75%
4
Lat Pulldown
4 Sets
12 Reps
5
Pec Deck (Machine)
4 Sets
12 Reps
6
Reverse Bicep Curl (Dumbbell)
4 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 3
1
Walk
1 Set
5 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
7 Reps
6 Reps
6 Reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lying Leg Curl
4 Sets
12 Reps
6
Decline Crunch (Weighted)
4 Sets
15 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 4
1
Walk
1 Set
5 mins
2
Overhead Press (Barbell)
5 Sets
6 Reps
3
JM Press
5 Sets
12 Reps
4
Lying Tricep Extension (Barbell)
5 Sets
12 Reps
5
Pull-Up (Bodyweight)
5 Sets
4 Reps
6
Bicep Curl (Barbell)
4 Sets
15 Reps
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
Day 1
1
Walk
1 Set
5 mins
2
Leg Extension
5 Sets
12 Reps
3
Lying Leg Curl
5 Sets
12 Reps
4
Squat (Paused)
1 Set
1 Set
2 Sets
1 Set
10 Reps
6 Reps
6 Reps
5 Reps
60%
60%
75%
80%
5
Good Morning
5 Sets
10 Reps
6
Cable Crunch
4 Sets
15 Reps
Day 2
1
Walk
1 Set
5 mins
2
Overhead Press (Barbell)
1 Set
4 Sets
10 Reps
6 Reps
60%
80%
3
Bench Press (Paused)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
6 Reps
60%
70%
75%
4
Lat Pulldown
4 Sets
12 Reps
5
Pec Deck (Machine)
4 Sets
12 Reps
6
Reverse Bicep Curl (Dumbbell)
4 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 3
1
Walk
1 Set
5 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
7 Reps
6 Reps
6 Reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lying Leg Curl
4 Sets
12 Reps
6
Decline Crunch (Weighted)
4 Sets
15 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 4
1
Walk
1 Set
5 mins
2
Overhead Press (Barbell)
5 Sets
6 Reps
3
JM Press
5 Sets
12 Reps
4
Lying Tricep Extension (Barbell)
5 Sets
12 Reps
5
Pull-Up (Bodyweight)
5 Sets
4 Reps
6
Bicep Curl (Barbell)
4 Sets
15 Reps
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
Day 1
1
Walk
1 Set
5 mins
2
Leg Extension
5 Sets
12 Reps
3
Lying Leg Curl
5 Sets
12 Reps
4
Squat (Paused)
1 Set
1 Set
2 Sets
1 Set
10 Reps
6 Reps
6 Reps
5 Reps
60%
60%
75%
80%
5
Good Morning
5 Sets
10 Reps
6
Cable Crunch
4 Sets
15 Reps
Day 2
1
Walk
1 Set
5 mins
2
Overhead Press (Barbell)
1 Set
4 Sets
10 Reps
6 Reps
60%
80%
3
Bench Press (Paused)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
6 Reps
60%
70%
75%
4
Lat Pulldown
4 Sets
12 Reps
5
Pec Deck (Machine)
4 Sets
12 Reps
6
Reverse Bicep Curl (Dumbbell)
4 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 3
1
Walk
1 Set
5 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
7 Reps
6 Reps
6 Reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lying Leg Curl
4 Sets
12 Reps
6
Decline Crunch (Weighted)
4 Sets
15 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 4
1
Walk
1 Set
5 mins
2
Overhead Press (Barbell)
5 Sets
6 Reps
3
JM Press
5 Sets
12 Reps
4
Lying Tricep Extension (Barbell)
5 Sets
12 Reps
5
Pull-Up (Bodyweight)
5 Sets
4 Reps
6
Bicep Curl (Barbell)
4 Sets
15 Reps
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps