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Stone Built Strength Athletic Build
by Don S.
5 athletes joined
Program Description
4 week programs geared towards improving athletic performance and aesthetics. The program uses a combination of strength, hypertrophy, and explosiveness training. If you have a specific goal a more specialized program will be beneficial, but this is a nice starting place if you want a more general approach.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 24, 2024 02:51
Last Edited
Jun 03, 2024 07:19
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Week 1
1 / 4 Weeks
Day 1
1
Box Jump
1 Set
1 Set
5 Reps
3 Reps
@6
@7.5
2
Squat (Barbell)
3 Sets
5 Reps
@7
3
Step-Up (Weighted)
2 Sets
6 Reps
@7
4
Single Leg Romanian Deadlift
2 Sets
6 Reps
@7
5
Standing Calf Raise
2 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
10 Reps
Day 2
1
Push Press (Barbell)
3 Sets
3 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Pendlay Row
3 Sets
5 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
5
Band Pull Apart
2 Sets
50 Reps
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 3
1A
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
1B
Skull Crusher
3 Sets
10 Reps
@7.5
2A
Seated Dumbbell Curl
3 Sets
12 Reps
@7
2B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
3A
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
3B
Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Single Arm Iso Row
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@7
4
Dip (Bodyweight)
3 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Box Jump
1 Set
1 Set
5 Reps
3 Reps
@6
@7.5
2
Squat (Barbell)
3 Sets
5 Reps
@7
3
Step-Up (Weighted)
2 Sets
6 Reps
@7
4
Single Leg Romanian Deadlift
2 Sets
6 Reps
@7
5
Standing Calf Raise
2 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
10 Reps
Day 2
1
Push Press (Barbell)
3 Sets
3 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Pendlay Row
3 Sets
5 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
5
Band Pull Apart
2 Sets
50 Reps
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 3
1A
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
1B
Skull Crusher
3 Sets
10 Reps
@7.5
2A
Seated Dumbbell Curl
3 Sets
12 Reps
@7
2B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
3A
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
3B
Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Single Arm Iso Row
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@7
4
Dip (Bodyweight)
3 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1A
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
1B
Skull Crusher
3 Sets
10 Reps
@7.5
2A
Seated Dumbbell Curl
3 Sets
12 Reps
@7
2B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
3A
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
3B
Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Single Arm Iso Row
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@7
4
Dip (Bodyweight)
3 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Box Jump
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
@6
@7.5
@9
2
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Step-Up (Weighted)
3 Sets
6 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
6 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
10 Reps
Day 2
1
Push Press (Barbell)
4 Sets
3 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Pendlay Row
4 Sets
5 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
6 Reps
5
Band Pull Apart
3 Sets
50 Reps
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 1
1
Box Jump
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
@6
@7.5
@9
2
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Step-Up (Weighted)
3 Sets
6 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
6 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
10 Reps
Day 2
1
Push Press (Barbell)
4 Sets
3 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Pendlay Row
4 Sets
5 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
6 Reps
5
Band Pull Apart
3 Sets
50 Reps
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 3
1A
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
1B
Skull Crusher
3 Sets
10 Reps
@7.5
2A
Seated Dumbbell Curl
3 Sets
12 Reps
@7
2B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
3A
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
3B
Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Single Arm Iso Row
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@7
4
Dip (Bodyweight)
3 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
12 Reps