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Sooner Strength
by Greg C.
5 athletes joined
Program Description
To make you Oklahoma strong. A blend of power and hypertrophy.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 28, 2024 05:05
Last Edited
May 08, 2024 02:32
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Week 1
1 / 12 Weeks
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9