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Stagnation breaker (GET BUFFED ASF) [ 3 day fbw ]
by anotherguy
1 athletes joined
Program Description
I did this routine to break my stagnation on lifts like bench press, pullups, overhead press. When you do an exercise, you want to do it next time with same weight but with at least 1 rep more next time. If you hit something around upper rep range then you can increase weight by some small portion (but you should fit in rep range). The progression in this plan is very important, because its going to teach you patience, because small progression is what breaks real stagnation. Remember that even if you add 1kg to lift every month it is 12kg more in an year. Do RPE 9, ocassionaly 10 when you feel you can go for it, and 8 when you don’t feel you need to push more. There is only minimum for lower body. For deadlifts and squats you can go lower rpe. Feel free to change lower body exercises etc. (I recommend some of Greg Nuckols free 28 programs) You can throw additional forearm (like I did), central abs work or cardio in week (but not long cardio after workout!). You can add or remove one set from chosen exercises, if you want to get more or less volume. These are only my tips, and feel free to change everything you want, listen to yourself.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding, Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
May 31, 2024 08:41
Last Edited
Jun 07, 2024 02:18
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2
Chest Fly (Cable)
2 Sets
10-20 Reps
3
Single Arm High Row (Cable)
2 Sets
10-20 Reps
4
Overhead Press (Barbell)
2 Sets
10-20 Reps
5A
Face Pull
2 Sets
10-20 Reps
5B
Pallof Press
2 Sets
10-20 Reps
6A
French Press
2 Sets
10-20 Reps
6B
Bicep Curl (Cable)
2 Sets
10-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
5-10 Reps
3
Single Arm High Row (Cable)
3 Sets
5-20 Reps
4
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Cable)
3 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
2
Dip (Weighted)
2 Sets
8-20 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-20 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
5A
Face Pull
2 Sets
10-20 Reps
5B
Pallof Press
2 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
2
Dip (Weighted)
3 Sets
8-20 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-20 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
Day 1
1
Leg Press
2 Sets
2
Deadlift (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
10-20 Reps
4
Single Arm High Row (Cable)
3 Sets
10-20 Reps
5
Overhead Press (Barbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 3
1
Leg Press
3 Sets
2
Deadlift (Barbell)
3 Sets
3
Chest Fly (Cable)
2 Sets
10-20 Reps
4
Single Arm High Row (Cable)
3 Sets
10-20 Reps
5
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
10-20 Reps
3
Single Arm High Row (Cable)
3 Sets
10-20 Reps
4
Overhead Press (Barbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Cable)
3 Sets
10-20 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5-10 Reps
3-10 Reps
2
Chest Fly (Cable)
3 Sets
10-20 Reps
3
Single Arm High Row (Cable)
3 Sets
5-20 Reps
4
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Cable)
3 Sets
10-20 Reps
Day 2
1
Leg Press
3 Sets
2
Deadlift (Barbell)
3 Sets
3
Dip (Weighted)
3 Sets
8-20 Reps
4
Lat Pulldown (Single Arm)
3 Sets
10-20 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 1
1
Leg Press
2 Sets
2
Deadlift (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
10-20 Reps
4
Single Arm High Row (Cable)
3 Sets
10-20 Reps
5
Overhead Press (Barbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
2
Dip (Weighted)
3 Sets
8-20 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-20 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
Day 3
1
Leg Press
3 Sets
2
Deadlift (Barbell)
3 Sets
3
Chest Fly (Cable)
2 Sets
10-20 Reps
4
Single Arm High Row (Cable)
3 Sets
10-20 Reps
5
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
10-20 Reps
3
Single Arm High Row (Cable)
3 Sets
10-20 Reps
4
Overhead Press (Barbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Cable)
3 Sets
10-20 Reps
Day 2
1
Leg Press
3 Sets
2
Deadlift (Barbell)
3 Sets
3
Dip (Weighted)
3 Sets
8-20 Reps
4
Lat Pulldown (Single Arm)
3 Sets
10-20 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5-10 Reps
3-10 Reps
2
Chest Fly (Cable)
3 Sets
10-20 Reps
3
Single Arm High Row (Cable)
3 Sets
5-20 Reps
4
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Cable)
3 Sets
10-20 Reps
Day 1
1
Leg Press
2 Sets
2
Deadlift (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
10-20 Reps
4
Single Arm High Row (Cable)
3 Sets
10-20 Reps
5
Overhead Press (Barbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
2
Dip (Weighted)
3 Sets
8-20 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-20 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
Day 3
1
Leg Press
3 Sets
2
Deadlift (Barbell)
3 Sets
3
Chest Fly (Cable)
2 Sets
10-20 Reps
4
Single Arm High Row (Cable)
3 Sets
10-20 Reps
5
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
10-20 Reps
3
Single Arm High Row (Cable)
3 Sets
10-20 Reps
4
Overhead Press (Barbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Cable)
3 Sets
10-20 Reps
Day 2
1
Leg Press
3 Sets
2
Deadlift (Barbell)
3 Sets
3
Dip (Weighted)
3 Sets
8-20 Reps
4
Lat Pulldown (Single Arm)
3 Sets
10-20 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5-10 Reps
3-10 Reps
2
Chest Fly (Cable)
3 Sets
10-20 Reps
3
Single Arm High Row (Cable)
3 Sets
5-20 Reps
4
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Cable)
3 Sets
10-20 Reps
Day 1
1
Leg Press
2 Sets
2
Deadlift (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
10-20 Reps
4
Single Arm High Row (Cable)
3 Sets
10-20 Reps
5
Overhead Press (Barbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
2
Dip (Weighted)
3 Sets
8-20 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10-20 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Pallof Press
3 Sets
10-20 Reps
6A
French Press
3 Sets
10-20 Reps
6B
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
Day 3
1
Leg Press
3 Sets
2
Deadlift (Barbell)
3 Sets
3
Chest Fly (Cable)
2 Sets
10-20 Reps
4
Single Arm High Row (Cable)
3 Sets
10-20 Reps
5
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
6A
Face Pull
3 Sets
10-20 Reps
6B
Pallof Press
3 Sets
10-20 Reps
7A
French Press
3 Sets
10-20 Reps
7B
Bicep Curl (Cable)
3 Sets
10-20 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps