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Strength focused
by null
1 athletes joined
Program Description
Focus on strength
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Jan 24, 2024 04:56
Last Edited
May 07, 2024 10:20
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Leg Extension
3 Sets
8 Reps
4
Snatch (Kettlebell)
3 Sets
8 Reps
5
Hanging Toes To Bar
3 Sets
6 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Seated Row (Cable)
1 Set
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Power Clean
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Leg Extension
3 Sets
8 Reps
4
Snatch (Kettlebell)
3 Sets
8 Reps
5
Hanging Toes To Bar
3 Sets
6 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Leg Extension
3 Sets
8 Reps
4
Snatch (Kettlebell)
3 Sets
8 Reps
5
Hanging Toes To Bar
3 Sets
6 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Leg Extension
3 Sets
8 Reps
4
Snatch (Kettlebell)
3 Sets
8 Reps
5
Hanging Toes To Bar
3 Sets
6 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Leg Extension
3 Sets
8 Reps
4
Snatch (Kettlebell)
3 Sets
8 Reps
5
Hanging Toes To Bar
3 Sets
6 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Leg Extension
3 Sets
8 Reps
4
Snatch (Kettlebell)
3 Sets
8 Reps
5
Hanging Toes To Bar
3 Sets
6 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Leg Extension
3 Sets
8 Reps
4
Snatch (Kettlebell)
3 Sets
8 Reps
5
Hanging Toes To Bar
3 Sets
6 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
8 Reps
Day 7
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 8
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps