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Sexton lifts
by Hunter Sexton
Program Description
Build strength
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
40 minutes
Created
Jun 08, 2024 12:26
Last Edited
Jun 09, 2024 11:59
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Week 1
1 / 7 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
5 Reps
35%
50%
65%
75%
85%
2
Dip (Weighted)
5 Sets
10 Reps
@9
3
Pullover (EZ Bar)
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
5 Reps
35%
50%
65%
75%
85%
2
Rack Pull (Barbell)
5 Sets
10 Reps
@9
3
Hanging Toes To Bar
5 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
65%
75%
85%
2
Decline Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Seated Row (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
65%
75%
85%
2
Safety Bar Squat
5 Sets
10 Reps
50%
3
Windshield Wipers
5 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
3 Reps
3 Reps
3 Reps
35%
50%
70%
80%
90%
2
Dip (Weighted)
5 Sets
10 Reps
@9
3
Pullover (EZ Bar)
5 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
3 Reps
3 Reps
3 Reps
30%
50%
70%
80%
90%
2
Decline Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Seated Row (Cable)
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
3 Reps
3 Reps
3 Reps
35%
50%
70%
80%
90%
2
Rack Pull (Barbell)
5 Sets
10 Reps
@9
3
Hanging Toes To Bar
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
3 Reps
3 Reps
5 Reps
30%
50%
70%
80%
90%
2
Safety Bar Squat
5 Sets
10 Reps
50%
3
Windshield Wipers
5 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
1 Reps
1 Reps
1 Reps
35%
50%
75%
85%
95%
2
Dip (Weighted)
5 Sets
10 Reps
@9
3
Pullover (EZ Bar)
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
1 Reps
1 Reps
1 Reps
35%
50%
75%
85%
95%
2
Rack Pull (Barbell)
5 Sets
10 Reps
@9
3
Hanging Toes To Bar
5 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
1 Reps
1 Reps
1 Reps
30%
50%
75%
85%
95%
2
Decline Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Seated Row (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
1 Reps
1 Reps
1 Reps
30%
50%
75%
85%
95%
2
Safety Bar Squat
5 Sets
10 Reps
50%
3
Windshield Wipers
5 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
5 Reps
35%
50%
70%
80%
90%
2
Dip (Weighted)
5 Sets
10 Reps
@9
3
Pullover (EZ Bar)
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
5 Reps
35%
50%
70%
80%
90%
2
Rack Pull (Barbell)
5 Sets
10 Reps
@9
3
Hanging Toes To Bar
5 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
70%
80%
90%
2
Decline Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Seated Row (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
70%
80%
90%
2
Safety Bar Squat
5 Sets
10 Reps
50%
3
Windshield Wipers
5 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
3 Reps
3 Reps
3 Reps
35%
50%
75%
85%
95%
2
Dip (Weighted)
5 Sets
10 Reps
@9
3
Pullover (EZ Bar)
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
3 Reps
3 Reps
3 Reps
35%
50%
75%
85%
95%
2
Rack Pull (Barbell)
5 Sets
10 Reps
@9
3
Hanging Toes To Bar
5 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
3 Reps
3 Reps
3 Reps
30%
50%
75%
85%
95%
2
Decline Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Seated Row (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
3 Reps
3 Reps
5 Reps
30%
50%
75%
85%
95%
2
Safety Bar Squat
5 Sets
10 Reps
50%
3
Windshield Wipers
5 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
1 Reps
1 Reps
1 Reps
35%
50%
80%
90%
100%
2
Dip (Weighted)
5 Sets
10 Reps
@9
3
Pullover (EZ Bar)
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
1 Reps
1 Reps
1 Reps
35%
50%
80%
90%
100%
2
Rack Pull (Barbell)
5 Sets
10 Reps
@9
3
Hanging Toes To Bar
5 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
1 Reps
1 Reps
1 Reps
30%
50%
80%
90%
100%
2
Decline Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Seated Row (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
1 Reps
1 Reps
1 Reps
30%
50%
80%
90%
100%
2
Safety Bar Squat
5 Sets
10 Reps
50%
3
Windshield Wipers
5 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
35%
40%
50%
60%
2
Dip (Weighted)
3 Sets
10 Reps
@6
3
Pullover (EZ Bar)
3 Sets
10 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
35%
40%
50%
60%
2
Rack Pull (Barbell)
3 Sets
10 Reps
@6
3
Hanging Toes To Bar
3 Sets
10 Reps
@6
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
30%
40%
50%
60%
2
Decline Bench Press (Barbell)
3 Sets
10 Reps
50%
3
Seated Row (Cable)
3 Sets
10 Reps
@6
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
30%
40%
50%
60%
2
Safety Bar Squat
3 Sets
10 Reps
40%
3
Windshield Wipers
3 Sets
10 Reps
@6