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Power Mountaindog Strength
by Jeonghwan K.
12 athletes joined
5.0
(2 ratings)
Program Description
Body sculpture with strength. Please Read‼️❗️❗️ For squat, bench, and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs. For military press and barbell row, update their 1rm by increasing 5lbs every 2 weeks.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
140 minutes
Created
Mar 27, 2024 12:23
Last Edited
Jun 10, 2024 12:43
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Week 1
1 / 6 Weeks
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
15 Reps
@8
7A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
@8
7B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@10
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8.5
7
High Row
4 Sets
8-12 Reps
@8.5
Day 6
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
5
Hammer Curl
5 Sets
8-12 Reps
@8.5
6
Low Row
4 Sets
8-12 Reps
@8.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
Day 4
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)
6 Sets
12-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
15 Reps
@8
7A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
@8
7B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@10
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8.5
7
High Row
4 Sets
8-12 Reps
@8.5
Day 4
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)
6 Sets
12-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 6
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
5
Hammer Curl
5 Sets
8-12 Reps
@8.5
6
Low Row
4 Sets
8-12 Reps
@8.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
15 Reps
@8
7A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
@8
7B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@10
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8.5
7
High Row
4 Sets
8-12 Reps
@8.5
Day 4
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)
6 Sets
12-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 6
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
5
Hammer Curl
5 Sets
8-12 Reps
@8.5
6
Low Row
4 Sets
8-12 Reps
@8.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
15 Reps
@8
7A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
@8
7B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@10
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8.5
7
High Row
4 Sets
8-12 Reps
@8.5
Day 4
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)
6 Sets
12-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 6
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
5
Hammer Curl
5 Sets
8-12 Reps
@8.5
6
Low Row
4 Sets
8-12 Reps
@8.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
15 Reps
@8
7A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
@8
7B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@10
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8.5
7
High Row
4 Sets
8-12 Reps
@8.5
Day 4
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)
6 Sets
12-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 6
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
5
Hammer Curl
5 Sets
8-12 Reps
@8.5
6
Low Row
4 Sets
8-12 Reps
@8.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
15 Reps
@8
7A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
@8
7B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@10
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8.5
7
High Row
4 Sets
8-12 Reps
@8.5
Day 4
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)
6 Sets
12-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 6
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
5
Hammer Curl
5 Sets
8-12 Reps
@8.5
6
Low Row
4 Sets
8-12 Reps
@8.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
5.00/ 5
Ian Y.Man
a month ago
0 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Insanity. The program is targeted to maintain, or even possibly gain, strength and volume while on a cut. To achieve that, the following routines require such an insane amount of dedication, where natty users would most likely faint out just following those. However, the feeling of achievement and confidence after each session is.. extraordinarily, as if you are on a cycle.