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Size N Strength
by Jakob F.
3 athletes joined
Program Description
Power building RAAAAAAH
Program Overview
Level
Novice, Advanced, Intermediate, Beginner
Goal
Bodybuilding, Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Feb 02, 2024 10:04
Last Edited
May 14, 2024 03:13
down_app
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4A
Pull-Up (Weighted)
2 Sets
8-10 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 3
1
Deadlift (Paused)
4 Sets
3-5 Reps
2
Front Squat (Barbell)
3 Sets
8-10 Reps
3A
Pull-Up (Weighted)
2 Sets
8-10 Reps
3B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 1
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4A
Pull-Up (Weighted)
2 Sets
8-10 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 2
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Paused)
4 Sets
3-5 Reps
2
Front Squat (Barbell)
3 Sets
8-10 Reps
3A
Pull-Up (Weighted)
2 Sets
8-10 Reps
3B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 1
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4A
Pull-Up (Weighted)
2 Sets
8-10 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 2
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Paused)
4 Sets
3-5 Reps
2
Front Squat (Barbell)
3 Sets
8-10 Reps
3A
Pull-Up (Weighted)
2 Sets
8-10 Reps
3B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 1
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4A
Pull-Up (Weighted)
2 Sets
8-10 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 2
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Paused)
4 Sets
3-5 Reps
2
Front Squat (Barbell)
3 Sets
8-10 Reps
3A
Pull-Up (Weighted)
2 Sets
8-10 Reps
3B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 1
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4A
Pull-Up (Weighted)
2 Sets
8-10 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 2
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Paused)
4 Sets
3-5 Reps
2
Front Squat (Barbell)
3 Sets
8-10 Reps
3A
Pull-Up (Weighted)
2 Sets
8-10 Reps
3B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 1
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4A
Pull-Up (Weighted)
2 Sets
8-10 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 2
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Paused)
4 Sets
3-5 Reps
2
Front Squat (Barbell)
3 Sets
8-10 Reps
3A
Pull-Up (Weighted)
2 Sets
8-10 Reps
3B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps