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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
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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