5.0
(1 rating)
Program Description
To get stronk AF :-)
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 16, 2024 06:11
- Last EditedJun 17, 2024 12:00
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Walk1 Set
45 mins
@6
Day 1
1
Squat (Barbell)4 Sets
8 Reps
-
2
Hammer Curl4 Sets
10 Reps
-
3
Cable Crossover4 Sets
10 Reps
-
4
Lat Pulldown4 Sets
8 Reps
-
Day 2
1
Prowler Push6 Sets
2 mins
-
2
Bench Press (Barbell)4 Sets
6 Reps
-
3
Seated Row (Cable)4 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)4 Sets
10 Reps
-
Day 4
1
Clean Deadlift4 Sets
5 Reps
-
2
Skull Crusher (Barbell)4 Sets
6 Reps
-
3
Barbell Row4 Sets
8 Reps
-
4
Seated Dumbbell Curl4 Sets
10 Reps
-
Day 5
1
Seated Calf Raise4 Sets
10 Reps
-
2
Seated Overhead Press (Dumbbell)4 Sets
10 Reps
-
3
Lateral Raise (Cable)4 Sets
10 Reps
-
4
Pec Deck (Machine)4 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Lewis Y.Age 32, Man
7 months ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
I made it and it is my first time making a program, definitely some learning difficulties but my next one will be better.