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Powerlifting and strongman
by SUPLFT
1 athletes joined
Program Description
Contains powerlifting and strongman lifts
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
May 25, 2024 07:22
Last Edited
May 27, 2024 07:44
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%