Sticky_Strength | Workout Programs | Boostcamp App |

Sticky_Strength

by Leo R.

1 athletes joined

Program Description

Combine aspects of PHUL with 5/3/1 programming and seperation of DL and squat days

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

May 28, 2024 08:48

Last Edited

May 30, 2024 07:27

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Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

2 Sets

5 Reps

3 Reps

1 Reps

5 Reps

70%

80%

95%

80%

2

Incline Bench Press (Barbell)

4 Sets

6-10 Reps

@9

3

Overhead Press (Barbell)

3 Sets

5-8 Reps

@9

4

Bent Over Row (Barbell)

4 Sets

3-5 Reps

@9

5

Lat Pulldown

4 Sets

6-10 Reps

@9

6

Preacher Curl (EZ Bar)

3 Sets

6-10 Reps

@9

7

Skull Crusher

3 Sets

6-10 Reps

@9

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

2 Sets

5 Reps

3 Reps

1 Reps

5 Reps

70%

80%

95%

80%

2

Leg Curl

4 Sets

6-10 Reps

@9

3

Leg Extension

4 Sets

6-10 Reps

@9

4

Leg Press

4 Sets

10-15 Reps

@9

5

Hip Abductor (Machine)

1 Set

8-12 Reps

@9

6

Hip Adductor (Machine)

1 Set

8-12 Reps

@9

Day 3

1

Incline Bench Press (Barbell)

4 Sets

8-12 Reps

@9

2

Chest Fly (Dumbbell)

4 Sets

8-12 Reps

@9

3

Lateral Raise (Dumbbell)

4 Sets

8-12 Reps

@9

4

Preacher Curl (EZ Bar)

4 Sets

8-12 Reps

@9

5

Seated Row (Cable)

4 Sets

8-12 Reps

@9

6

Tricep Extension (Cable)

4 Sets

8-12 Reps

@9

7

Pull-Up (Bodyweight)

4 Sets

@9

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

2 Sets

5 Reps

3 Reps

1 Reps

5 Reps

70%

80%

95%

80%

2

Front Squat (Barbell)

4 Sets

8-12 Reps

@9

3

Standing Calf Raise

4 Sets

8-12 Reps

@9

4

Bulgarian Split Squat (Dumbbell)

4 Sets

8-12 Reps

@9

5

Leg Curl

4 Sets

8-12 Reps

@9

6

Good Morning

3 Sets

8-12 Reps

@9

7

Kettlebell Swing

3 Sets

6-10 Reps

@9