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Powerlifting Program (1)
by MinhDucPowerlifting
279 athletes joined
5.0
(2 ratings)
Program Description
Total SBD, Strength & hypertrophy
Program Overview
Level
Intermediate
Goal
Athletics, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Jan 17, 2024 05:02
Last Edited
Jun 16, 2024 12:23
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Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
4
Pendlay Row
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
67%
2
Sumo Deadlift (Paused)
3 Sets
6 Reps
63%
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
4 Sets
12 Reps
@8.5
Day 2
1
Bench Press (Paused)
4 Sets
7 Reps
67%
2
Barbell Row
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8.5
4
Lat Pulldown
3 Sets
15 Reps
@9
5
Chest Fly (Machine)
3 Sets
15 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
67%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
4
Lying Leg Curl
4 Sets
15 Reps
@8
5
Leg Extension
2 Sets
15 Reps
@9.5
Day 5
1
Box Squat (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8.5
4
Single Leg Press
3 Sets
10 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
4
Pendlay Row
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Sumo Deadlift (Paused)
3 Sets
5 Reps
65%
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
4 Sets
12 Reps
@8.5
Day 2
1
Bench Press (Paused)
4 Sets
6 Reps
70%
2
Barbell Row
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8.5
4
Lat Pulldown
3 Sets
15 Reps
@9
5
Chest Fly (Machine)
3 Sets
15 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Bench Press (Paused)
3 Sets
6 Reps
60%
3
High Bar Squat (Barbell)
3 Sets
6 Reps
@8
4
Lying Leg Curl
4 Sets
15 Reps
@8
5
Leg Extension
2 Sets
15 Reps
@9.5
Day 5
1
Box Squat (Barbell)
3 Sets
5 Reps
70%
2
Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8.5
4
Single Leg Press
3 Sets
10 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
4
Pendlay Row
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
73%
2
Sumo Deadlift (Paused)
3 Sets
6 Reps
68%
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
4 Sets
12 Reps
@8.5
Day 2
1
Bench Press (Paused)
4 Sets
6 Reps
73%
2
Barbell Row
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8.5
4
Lat Pulldown
3 Sets
15 Reps
@9
5
Chest Fly (Machine)
3 Sets
15 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
6 Reps
73%
2
Bench Press (Paused)
3 Sets
4 Reps
65%
3
High Bar Squat (Barbell)
3 Sets
4 Reps
@8
4
Lying Leg Curl
4 Sets
15 Reps
@8
5
Leg Extension
2 Sets
15 Reps
@9.5
Day 5
1
Box Squat (Barbell)
3 Sets
6 Reps
68%
2
Deadlift (Barbell)
3 Sets
4 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8.5
4
Single Leg Press
3 Sets
10 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
4
Pendlay Row
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Sumo Deadlift (Paused)
3 Sets
5 Reps
73%
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
4 Sets
12 Reps
@8.5
Day 3
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Paused)
3 Sets
3 Reps
70%
3
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
4
Lying Leg Curl
4 Sets
15 Reps
@8
5
Leg Extension
2 Sets
15 Reps
@9.5
Day 5
1
Box Squat (Barbell)
3 Sets
5 Reps
73%
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8.5
4
Single Leg Press
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
75%
2
Barbell Row
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8.5
4
Lat Pulldown
3 Sets
15 Reps
@9
5
Chest Fly (Machine)
3 Sets
15 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9.5
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Paused)
6 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Sumo Deadlift (Barbell)
2 Sets
5 Reps
65%
2
Squat (Paused)
4 Sets
4 Reps
@8
3
Stiff Leg Deadlift
4 Sets
9 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
2 Sets
15-20 mins
@9-10
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Block Pull (Barbell)
4 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
4
Plank (Weighted)
1 Set
30-45 mins
@8-9
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Bench Press (Paused)
3 Sets
4 Reps
@8
3
Squat (Barbell)
2 Sets
5 Reps
65%
4
Lying Leg Curl
3 Sets
12 Reps
@9.5
5
Leg Extension
2 Sets
20 Reps
@10
Day 2
1
Bench Press (Barbell)
5 Sets
3 Sets
3 Reps
5 Reps
82%
70%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9.5
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Paused)
6 Sets
4 Reps
73%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
2 Sets
3 Reps
5 Reps
82%
70%
2
Block Pull (Barbell)
4 Sets
7 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
4
Plank (Weighted)
2 Sets
30-45 mins
@8-9
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
2 Sets
3 Reps
5 Reps
82%
70%
2
Bench Press (Paused)
4 Sets
3 Reps
@8
3
Squat (Barbell)
3 Sets
5 Reps
68%
4
Lying Leg Curl
3 Sets
12 Reps
@9.5
5
Leg Extension
2 Sets
20 Reps
@10
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
68%
2
Squat (Paused)
5 Sets
3 Reps
@8
3
Stiff Leg Deadlift
3 Sets
8 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
2 Sets
15-20 mins
@9-10
Day 1
1
Squat (Barbell)
5 Sets
2 Sets
2 Reps
4 Reps
86%
72%
2
Block Pull (Barbell)
4 Sets
7 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
4
Plank (Weighted)
2 Sets
30-45 mins
@8-9
Day 4
1
Bench Press (Paused)
6 Sets
3 Reps
75%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
5 Sets
2 Sets
2 Reps
4 Reps
86%
72%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9.5
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
71%
2
Squat (Paused)
4 Sets
5 Reps
@9
3
Stiff Leg Deadlift
3 Sets
8 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
2 Sets
15-20 mins
@9-10
Day 3
1
Sumo Deadlift (Barbell)
5 Sets
2 Sets
2 Reps
4 Reps
86%
72%
2
Bench Press (Paused)
3 Sets
3 Reps
@8
3
Squat (Barbell)
3 Sets
5 Reps
71%
4
Lying Leg Curl
3 Sets
12 Reps
@9.5
5
Leg Press
3 Sets
12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
3 Sets
3 Reps
4 Reps
85%
75%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9.5
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
3 Sets
3 Reps
4 Reps
85%
75%
2
Bench Press (Paused)
4 Sets
4 Reps
@8
3
Squat (Barbell)
3 Sets
4 Reps
74%
4
Lying Leg Curl
3 Sets
12 Reps
@9.5
5
Leg Press (45 Degrees)
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Paused)
6 Sets
5 Reps
68%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
74%
2
Squat (Paused)
4 Sets
2 Reps
@9
3
Stiff Leg Deadlift
3 Sets
8 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
2 Sets
15-20 mins
@9-10
Day 1
1
Squat (Barbell)
4 Sets
3 Sets
3 Reps
4 Reps
85%
75%
2
Block Pull (Barbell)
4 Sets
7 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
4
Plank (Weighted)
2 Sets
30-45 mins
@8-9
Day 1
1
Squat (Barbell)
5 Sets
2 Sets
4 Reps
4 Reps
82%
71%
2
Sumo Deadlift (Paused)
3 Sets
4 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
4
Plank (Weighted)
2 Sets
30-45 mins
@8-9
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
2 Sets
4 Reps
4 Reps
82%
71%
2
Bench Press (Paused)
3 Sets
4 Reps
@9
3
Squat (Barbell)
3 Sets
5 Reps
68%
4
Lying Leg Curl
3 Sets
12 Reps
@9.5
5
Single Leg Press
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
6 Sets
2 Sets
4 Reps
4 Reps
82%
71%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9.5
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Paused)
6 Sets
5 Reps
72%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
68%
2
Squat (Paused)
3 Sets
4 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
2 Sets
15-20 mins
@9-10
Day 1
1
Squat (Barbell)
6 Sets
2 Sets
3 Reps
4 Reps
85%
74%
2
Sumo Deadlift (Paused)
3 Sets
2 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
4
Plank (Weighted)
2 Sets
30-45 mins
@8-9
Day 3
1
Sumo Deadlift (Barbell)
5 Sets
2 Sets
3 Reps
4 Reps
85%
74%
2
Bench Press (Paused)
3 Sets
4 Reps
@9
3
Squat (Barbell)
3 Sets
5 Reps
71%
4
Lying Leg Curl
3 Sets
12 Reps
@9.5
5
Single Leg Press
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
7 Sets
2 Sets
4 Reps
4 Reps
85%
74%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
6
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Paused)
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
71%
2
Squat (Paused)
4 Sets
2 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
2 Sets
15-20 mins
@9-10
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
3 Reps
4 Reps
83%
76%
2
Sumo Deadlift (Paused)
2 Sets
3 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
4
Plank (Weighted)
2 Sets
30-45 mins
@8-9
Day 2
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Reps
4 Reps
83%
76%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
6
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
4 Reps
83%
76%
2
Bench Press (Paused)
3 Sets
3 Reps
@8
3
Squat (Barbell)
3 Sets
4 Reps
74%
4
Lying Leg Curl
3 Sets
12 Reps
@9.5
5
Single Leg Press
3 Sets
10 Reps
@9
Day 4
1
Bench Press (Paused)
5 Sets
3 Reps
78%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
4 Reps
74%
2
Squat (Paused)
2 Sets
3 Reps
@8
3
Lying Leg Curl
3 Sets
12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
2 Sets
15-20 mins
@9-10
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@8
2
Squat (Barbell)
6 Sets
5 Reps
65%
3
Sumo Deadlift (Paused)
1 Set
3 Sets
3 Reps
5 Reps
@8
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
5
Plank (Weighted)
2 Sets
30-45 mins
@8-9
Day 3
1
Sumo Deadlift (Barbell)
1 Set
3 Reps
@8
2
Sumo Deadlift (Barbell)
6 Sets
5 Reps
65%
3
Bench Press (Paused)
3 Sets
4 Reps
@9
4
High Bar Squat (Barbell)
3 Sets
4 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@9.5
6
Single Leg Press
3 Sets
10 Reps
@9
Day 5
1
Box Squat (Barbell)
1 Set
1 Set
3 Reps
4 Reps
@8
@9
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Farmer's Walk (Weighted)
2 Sets
15-20 mins
@9-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
@8
2
Bench Press (Barbell)
7 Sets
5 Reps
65%
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
6
Tricep Extension (Cable)
3 Sets
12 Reps
@9
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
5.00/ 5
Tuấn HảiAge 42, Man
5 months ago
0 weeks complete
2 years of prior experience
More than expected strength gains
Less than expected muscle gains
None modifications
Good
Boostcamp UserAge 17, Man
5 months ago
0 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Significant modifications
nice