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Sami’s Program
by Anthony E.
1 athletes joined
Program Description
Each exercise is one set of 5-8 with two following rest pause sets with the 15 deep breath thing.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Apr 17, 2024 09:51
Last Edited
May 07, 2024 10:24
down_app
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
AMRAP
@10
1B
Chest Stretch
1 Set
1 mins
@10
2A
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2B
Shoulder Stretch
1 Set
1 mins
@10
3A
Skull Crusher
3 Sets
AMRAP
@10
3B
Triceps Stretch
1 Set
1 mins
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
AMRAP
@10
1B
Hamstring Stretch
1 Set
1 mins
@10
2A
Squat (Barbell)
3 Sets
AMRAP
@10
2B
Quad Stretch
1 Set
1 mins
@10
3A
Standing Calf Raise
1 Set
10-12 Reps
@10
3B
Calf Stretch
1 Set
1 mins
@10
Day 3
1
Rack Pull (Barbell)
1 Set
2
Clean Deadlift
1 Set
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
AMRAP
@10
1B
Chest Stretch
1 Set
1 mins
@10
2A
Bent Over Row (Barbell)
3 Sets
AMRAP
@10
2B
Lat Stretch
1 Set
1 mins
@10
3A
Overhead Press (Barbell)
3 Sets
AMRAP
@10
3B
Shoulder Stretch
1 Set
1 mins
@10
4A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
4B
Biceps Stretch
1 Set
1 mins
@10
5A
Tricep Extension (Barbell)
3 Sets
AMRAP
@10
5B
Triceps Stretch
1 Set
1 mins
@10
Day 2
1A
Hip Thrust (Barbell)
3 Sets
AMRAP
@10
1B
Hamstring Stretch
1 Set
1 mins
@10
2
Clean Deadlift
1 Set
5-8 Reps
@10
3
Squat (Barbell)
1 Set
1 Set
5-8 Reps
20-25 Reps
@10
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Calf Stretch
1 Set
1 mins
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
AMRAP
@10
1B
Chest Stretch
1 Set
1 mins
@10
2A
Bent Over Row (Barbell)
3 Sets
AMRAP
@10
2B
Lat Stretch
1 Set
1 mins
@10
3A
Overhead Press (Barbell)
3 Sets
AMRAP
@10
3B
Shoulder Stretch
1 Set
1 mins
@10
4A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
4B
Biceps Stretch
1 Set
1 mins
@10
5A
Tricep Extension (Barbell)
3 Sets
AMRAP
@10
5B
Triceps Stretch
1 Set
1 mins
@10
Day 2
1A
Hip Thrust (Barbell)
3 Sets
AMRAP
@10
1B
Hamstring Stretch
1 Set
1 mins
@10
2
Clean Deadlift
1 Set
5-8 Reps
@10
3
Squat (Barbell)
1 Set
1 Set
5-8 Reps
20-25 Reps
@10
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Calf Stretch
1 Set
1 mins
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
AMRAP
@10
1B
Chest Stretch
1 Set
1 mins
@10
2A
Bent Over Row (Barbell)
3 Sets
AMRAP
@10
2B
Lat Stretch
1 Set
1 mins
@10
3A
Overhead Press (Barbell)
3 Sets
AMRAP
@10
3B
Shoulder Stretch
1 Set
1 mins
@10
4A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
4B
Biceps Stretch
1 Set
1 mins
@10
5A
Tricep Extension (Barbell)
3 Sets
AMRAP
@10
5B
Triceps Stretch
1 Set
1 mins
@10
Day 2
1A
Hip Thrust (Barbell)
3 Sets
AMRAP
@10
1B
Hamstring Stretch
1 Set
1 mins
@10
2
Clean Deadlift
1 Set
5-8 Reps
@10
3
Squat (Barbell)
1 Set
1 Set
5-8 Reps
20-25 Reps
@10
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Calf Stretch
1 Set
1 mins
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
AMRAP
@10
1B
Chest Stretch
1 Set
1 mins
@10
2A
Bent Over Row (Barbell)
3 Sets
AMRAP
@10
2B
Lat Stretch
1 Set
1 mins
@10
3A
Overhead Press (Barbell)
3 Sets
AMRAP
@10
3B
Shoulder Stretch
1 Set
1 mins
@10
4A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
4B
Biceps Stretch
1 Set
1 mins
@10
5A
Tricep Extension (Barbell)
3 Sets
AMRAP
@10
5B
Triceps Stretch
1 Set
1 mins
@10
Day 2
1A
Hip Thrust (Barbell)
3 Sets
AMRAP
@10
1B
Hamstring Stretch
1 Set
1 mins
@10
2
Clean Deadlift
1 Set
5-8 Reps
@10
3
Squat (Barbell)
1 Set
1 Set
5-8 Reps
20-25 Reps
@10
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Calf Stretch
1 Set
1 mins
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
AMRAP
@10
1B
Chest Stretch
1 Set
1 mins
@10
2A
Bent Over Row (Barbell)
3 Sets
AMRAP
@10
2B
Lat Stretch
1 Set
1 mins
@10
3A
Overhead Press (Barbell)
3 Sets
AMRAP
@10
3B
Shoulder Stretch
1 Set
1 mins
@10
4A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
4B
Biceps Stretch
1 Set
1 mins
@10
5A
Tricep Extension (Barbell)
3 Sets
AMRAP
@10
5B
Triceps Stretch
1 Set
1 mins
@10
Day 2
1A
Hip Thrust (Barbell)
3 Sets
AMRAP
@10
1B
Hamstring Stretch
1 Set
1 mins
@10
2
Clean Deadlift
1 Set
5-8 Reps
@10
3
Squat (Barbell)
1 Set
1 Set
5-8 Reps
20-25 Reps
@10
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Calf Stretch
1 Set
1 mins
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
1B
Chest Stretch
1 Set
1 mins
@10
2A
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
2B
Lat Stretch
1 Set
1 mins
@10
3A
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
3B
Shoulder Stretch
1 Set
1 mins
@10
4A
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
4B
Biceps Stretch
1 Set
1 mins
@10
5A
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
5B
Triceps Stretch
1 Set
1 mins
@10
Day 2
1A
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8
1B
Hamstring Stretch
1 Set
1 mins
@10
2
Clean Deadlift
1 Set
5-8 Reps
@8
3
Squat (Barbell)
1 Set
5-8 Reps
@8
4A
Standing Calf Raise
3 Sets
8-10 Reps
@8
4B
Calf Stretch
1 Set
1 mins
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
1B
Chest Stretch
1 Set
1 mins
@10
2A
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
2B
Lat Stretch
1 Set
1 mins
@10
3A
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
3B
Shoulder Stretch
1 Set
1 mins
@10
4A
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
4B
Biceps Stretch
1 Set
1 mins
@10
5A
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
5B
Triceps Stretch
1 Set
1 mins
@10
Day 2
1A
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8
1B
Hamstring Stretch
1 Set
1 mins
@10
2
Clean Deadlift
1 Set
5-8 Reps
@8
3
Squat (Barbell)
1 Set
5-8 Reps
@8
4A
Standing Calf Raise
3 Sets
8-10 Reps
@8
4B
Calf Stretch
1 Set
1 mins
@10