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Sticky note workout (looklikeyoulift)
by Mikhail Vasilev
3 athletes joined
Program Description
Build power and mass
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 27, 2024 01:47
Last Edited
May 20, 2024 02:45
down_app
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8