logo
Sigmamail🥶🥶🥵☝️🤓👏💯💯
by 이상응
Program Description
Most efficiently gaining some strength
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
90 minutes
Created
Feb 29, 2024 01:34
Last Edited
May 07, 2024 10:37
down_app
Week 1
1 / 7 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
5 Reps
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
50%
60%
65%
3
High Bar Squat (Barbell)
1 Set
1 Set
8 Reps
5 Reps
@6
@7
4
Bench Press (Paused)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
55%
60%
65%
5
Dumbbell Row
1 Set
2 Sets
12 Reps
10 Reps
6
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
5 Reps
@9
7A
Tricep Rope Push Down (Cable)
3 Sets
7B
Bicep Curl (Cable)
3 Sets
8
Hammer Curl
2 Sets
AMRAP
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
2
Power Clean
2 Sets
4 Reps
3
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
50%
55%
60%
4
Dip (Bodyweight)
3 Sets
5
Pin Press Bench (Barbell)
1 Set
4 Sets
12 Reps
5 Reps
@9
6
Incline Bench Press (Smith Machine)
1 Set
4 Sets
12 Reps
5 Reps
@9
7
Overhead Press (Barbell)
1 Set
1 Set
15 Reps
8 Reps
50%
70%
8
Lateral Raise (Dumbbell)
2 Sets
AMRAP
9A
Lying Tricep Extension (Barbell)
2 Sets
9B
Bench Press (Close Grip)
2 Sets
10
Chest Fly (Cable)
4 Sets
Day 3
1
Standing Pullover (Cable)
2 Sets
2
Hip Abductor (Machine)
2 Sets
3
Deadlift (Paused)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
65%
70%
4
Sumo Deadlift (Barbell)
1 Set
1 Set
5 Reps
4 Reps
70%
75%
5
Single Leg Deadlift
2 Sets
6
Lat Pulldown (Close Grip)
1 Set
4 Sets
12 Reps
5 Reps
@9
7
Lat Pulldown (Single Arm)
2 Sets
8
Seated Wide-Grip Row (Cable)
1 Set
4 Sets
12 Reps
5 Reps
9A
21s (EZ Bar)
1 Set
1 Set
45%
50%
9B
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
12 Reps
10
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
12 Reps
@9
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
5 Reps
2
Squat (Paused)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
52%
57%
65%
3
High Bar Squat (Barbell)
2 Sets
6 Reps
4
Bench Press (Paused)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
52%
62%
65%
5
Dumbbell Row
1 Set
2 Sets
12 Reps
10 Reps
6
Incline Bench Press (Dumbbell)
1 Set
4 Sets
12 Reps
5 Reps
7A
Tricep Rope Push Down (Cable)
3 Sets
7B
Bicep Curl (Cable)
3 Sets
8
Hammer Curl
2 Sets
AMRAP
Day 3
1
Standing Pullover (Cable)
2 Sets
2
Hip Abductor (Machine)
2 Sets
3
Deadlift (Paused)
1 Set
1 Set
10 Reps
6 Reps
61%
70%
4
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
70%
75%
77%
5
Single Leg Deadlift
3 Sets
6
Seated Wide-Grip Row (Cable)
1 Set
4 Sets
12 Reps
5 Reps
7
Lat Pulldown (Close Grip)
1 Set
4 Sets
12 Reps
5 Reps
8
Lat Pulldown (Single Arm)
2 Sets
9A
21s (EZ Bar)
2 Sets
9B
Reverse Bicep Curl (EZ Bar)
2 Sets
10
Bulgarian Split Squat (Dumbbell)
2 Sets
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
10 Reps
8 Reps
2
Power Clean
2 Sets
5 Reps
3
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
50%
55%
60%
4
Dip (Bodyweight)
3 Sets
5
Pin Press Bench (Barbell)
1 Set
4 Sets
12 Reps
5 Reps
6
Incline Bench Press (Smith Machine)
1 Set
4 Sets
12 Reps
5 Reps
7
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
60%
65%
75%
8
Lateral Raise (Dumbbell)
2 Sets
AMRAP
9A
Lying Tricep Extension (Barbell)
2 Sets
9B
Bench Press (Close Grip)
2 Sets
10
Chest Fly (Cable)
4 Sets
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
12 Reps
5 Reps
2
Squat (Low Bar)
1 Set
1 Set
1 Set
25 Reps
15 Reps
10 Reps
50%
60%
70%
3
High Bar Squat (Barbell)
2 Sets
10 Reps
4
Dumbbell Row
3 Sets
5
Incline Bench Press (Dumbbell)
1 Set
5 Sets
12 Reps
5 Reps
6A
Tricep Rope Push Down (Cable)
3 Sets
6B
Bicep Curl (Cable)
3 Sets
7
Hammer Curl
2 Sets
AMRAP
Day 2
1
Dip (Bodyweight)
4 Sets
2
Pin Press Bench (Barbell)
1 Set
4 Sets
12 Reps
5 Reps
3
Incline Bench Press (Smith Machine)
1 Set
4 Sets
12 Reps
5 Reps
4
Overhead Press (Barbell)
2 Sets
5
Power Clean
5 Sets
5 Reps
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
7A
Lying Tricep Extension (Barbell)
3 Sets
7B
Bench Press (Close Grip)
3 Sets
8
Chest Fly (Cable)
5 Sets
Day 3
1
Standing Pullover (Cable)
2 Sets
2
Hip Abductor (Machine)
2 Sets
3
Deadlift (Paused)
2 Sets
1 Set
10 Reps
8 Reps
66%
70%
4
Sumo Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
70%
80%
5
Single Leg Deadlift
4 Sets
6
Lat Pulldown (Close Grip)
1 Set
4 Sets
15 Reps
5 Reps
7
Lat Pulldown (Single Arm)
3 Sets
8
Seated Wide-Grip Row (Cable)
1 Set
4 Sets
12 Reps
5 Reps
9A
21s (EZ Bar)
3 Sets
9B
Reverse Bicep Curl (EZ Bar)
3 Sets
10
Bulgarian Split Squat (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
2
Pendlay Row
1 Set
2 Sets
8 Reps
5 Reps
3
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
75%
77%
80%
4
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
75%
77%
80%
5
Incline Bench Press (Barbell)
2 Sets
6A
Incline Tricep Extension (Dumbbell)
3 Sets
6B
Incline Curl (Dumbbell)
3 Sets
Day 2
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@7.5
@7.5
@7.5
2
Bench Press (Close Grip)
2 Sets
4 Reps
@7.5
3
Clean and Press
2 Sets
3 Reps
@7.5
4
Tempo Squat (Barbell)
1 Set
1 Set
2 Reps
3 Reps
85%
80%
5
one arm standing shoulder press
2 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 3
1
Leg Curl
2 Sets
2
Tempo Deadlift
1 Set
1 Set
4 Reps
3 Reps
77%
80%
3
Sumo Deadlift (Paused)
2 Sets
3 Reps
80%
4
Pendlay Row
2 Sets
5 Reps
5
Zercher Squat (Barbell)
3 Sets
1 Reps
6
Strict Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
70%
75%
80%
7
Alternating Dumbbell Curl
3 Sets
8
Upright Row (Barbell)
4 Sets
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
2
Pendlay Row
2 Sets
4 Reps
3
Squat (Paused)
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
80%
82%
85%
4
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
80%
82%
85%
5
Incline Bench Press (Barbell)
1 Set
6A
Dip (Bodyweight)
2 Sets
6B
Incline Curl (Dumbbell)
2 Sets
Day 3
1
Leg Curl
2 Sets
2
Tempo Deadlift
1 Set
1 Set
3 Reps
2 Reps
82%
85%
3
Sumo Deadlift (Paused)
1 Set
1 Set
2 Reps
2 Reps
87%
85%
4
Pendlay Row
2 Sets
4 Reps
5
Zercher Squat (Barbell)
2 Sets
2 Reps
6
Strict Curl
2 Sets
7
Alternating Dumbbell Curl
2 Sets
8
Upright Row (Barbell)
4 Sets
Day 2
1
Bench Press (Paused)
1 Set
6 Reps
75%
2
Spoto Press
1 Set
1 Set
3 Reps
3 Reps
85%
82%
3
Hang Clean
2 Sets
4 Reps
4
Tempo Squat (Barbell)
1 Set
3 Reps
82%
5
one arm standing shoulder press
2 Sets
6
V-Handle Tricep Pushdown (Cable)
2 Sets
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
2
Pendlay Row
2 Sets
3 Reps
3
Squat (Paused)
1 Set
1 Set
2 Reps
1 Reps
90%
95%
4
Bench Press (Paused)
1 Set
1 Set
2 Reps
1 Reps
90%
95%
5
Incline Bench Press (Barbell)
1 Set
6A
Incline Tricep Extension (Dumbbell)
3 Sets
6B
Incline Curl (Dumbbell)
3 Sets
Day 2
1
Larsen Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
85%
82%
2
Clean and Press
1 Set
3 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
2 Reps
85%
92%
90%
4
Tempo Squat (Barbell)
1 Set
1 Set
2 Reps
1 Reps
90%
92%
5
V-Handle Tricep Pushdown (Cable)
2 Sets
Day 3
1
Leg Curl
1 Set
2
Deadlift (Barbell)
1 Set
1 Set
2 Reps
1 Reps
90%
95%
3
Sumo Deadlift (Paused)
1 Set
2 Reps
92%
4
Pendlay Row
1 Set
5 Reps
5
Zercher Squat (Barbell)
1 Set
1 Reps
6
Strict Curl
1 Set
1 Set
2 Reps
1 Reps
95%
100%
7
Alternating Dumbbell Curl
2 Sets
8
Upright Row (Barbell)
3 Sets
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@10
Day 2
1
Bench Press (Paused)
1 Set
1 Reps
@10
2
Overhead Press (Barbell)
1 Set
1 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@9.5
2
Sumo Deadlift (Paused)
1 Set
1 Reps
@10