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Strength program
by
2 athletes joined
Program Description
Trying to get stronger
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Feb 23, 2024 11:20
Last Edited
May 07, 2024 10:47
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Reps
@8
2
Bench Press (Paused)
2 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
8 Reps
@8
7
Bench Press (Close Grip)
1 Set
8 Reps
@8
Day 2
1
Lat Pulldown
2 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
8 Reps
@8
3
T-Bar Row
2 Sets
8 Reps
@8
4
Push Press (Barbell)
2 Sets
8 Reps
@8
5
Lateral Raise (Cable)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
Day 3
1
Walk
1 Set
20 mins
@6
Day 4
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8
3
Pec Fly (Dumbbell)
2 Sets
8 Reps
@8
4
Front Raise
2 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
@8
Day 5
1
Pullover (Dumbbell)
2 Sets
8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Dumbbell Row
2 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
7
Bicep Curl (Machine)
1 Set
8 Reps
@8
Day 6
1
Walk
1 Set
20 mins
@6
Day 7
1
Hip Abductor (Machine)
2 Sets
8 Reps
@8
2
Seated Hamstring Curl
2 Sets
8 Reps
@8
3
High Bar Squat (Barbell)
2 Sets
4 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
8 Reps
@8
Day 2
1
Lat Pulldown
2 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
8 Reps
@8
3
T-Bar Row
2 Sets
8 Reps
@8
4
Push Press (Barbell)
2 Sets
8 Reps
@8
5
Lateral Raise (Cable)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
Day 3
1
Walk
1 Set
20 mins
@6
Day 4
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8
3
Pec Fly (Dumbbell)
2 Sets
8 Reps
@8
4
Front Raise
2 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
@8
Day 5
1
Pullover (Dumbbell)
2 Sets
8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Dumbbell Row
2 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
7
Bicep Curl (Machine)
1 Set
8 Reps
@8
Day 6
1
Walk
1 Set
20 mins
@6
Day 7
1
Hip Abductor (Machine)
2 Sets
8 Reps
@8
2
Seated Hamstring Curl
2 Sets
8 Reps
@8
3
High Bar Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
@9
@10
2
Bench Press (Paused)
2 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
8 Reps
@8
7
Bench Press (Close Grip)
1 Set
8 Reps
@8
Day 2
1
Lat Pulldown
2 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
8 Reps
@8
3
T-Bar Row
2 Sets
8 Reps
@8
4
Push Press (Barbell)
2 Sets
8 Reps
@8
5
Lateral Raise (Cable)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Reps
2 Reps
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
8 Reps
@8
7
Bench Press (Close Grip)
1 Set
8 Reps
@8
Day 3
1
Walk
1 Set
20 mins
@6
Day 4
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8
3
Pec Fly (Dumbbell)
2 Sets
8 Reps
@8
4
Front Raise
2 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
@8
Day 5
1
Pullover (Dumbbell)
2 Sets
8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Dumbbell Row
2 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
7
Bicep Curl (Machine)
1 Set
8 Reps
@8
Day 6
1
Walk
1 Set
20 mins
@6
Day 7
1
Hip Abductor (Machine)
2 Sets
8 Reps
@8
2
Seated Hamstring Curl
2 Sets
8 Reps
@8
3
High Bar Squat (Barbell)
1 Set
1 Set
2 Reps
2 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Reps
1 Reps
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
8 Reps
@8
7
Bench Press (Close Grip)
1 Set
8 Reps
@8
Day 2
1
Lat Pulldown
2 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
8 Reps
@8
3
T-Bar Row
2 Sets
8 Reps
@8
4
Push Press (Barbell)
2 Sets
8 Reps
@8
5
Lateral Raise (Cable)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
Day 3
1
Walk
1 Set
20 mins
@6
Day 4
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8
3
Pec Fly (Dumbbell)
2 Sets
8 Reps
@8
4
Front Raise
2 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
@8
Day 5
1
Pullover (Dumbbell)
2 Sets
8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Dumbbell Row
2 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
7
Bicep Curl (Machine)
1 Set
8 Reps
@8
Day 6
1
Walk
1 Set
20 mins
@6
Day 7
1
Hip Abductor (Machine)
2 Sets
8 Reps
@8
2
Seated Hamstring Curl
2 Sets
8 Reps
@8
3
High Bar Squat (Barbell)
1 Set
1 Set
1 Reps
1 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
8 Reps
@8
Day 2
1
Lat Pulldown
2 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
8 Reps
@8
3
T-Bar Row
2 Sets
8 Reps
@8
4
Push Press (Barbell)
2 Sets
8 Reps
@8
5
Lateral Raise (Cable)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
Day 3
1
Walk
1 Set
20 mins
@6
Day 4
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8
3
Pec Fly (Dumbbell)
2 Sets
8 Reps
@8
4
Front Raise
2 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
@8
Day 5
1
Pullover (Dumbbell)
2 Sets
8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Dumbbell Row
2 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
7
Bicep Curl (Machine)
1 Set
8 Reps
@8
Day 6
1
Walk
1 Set
20 mins
@6
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Reps
@10
2
Bench Press (Paused)
1 Set
1 Set
8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
8 Reps
@8
7
Bench Press (Close Grip)
1 Set
8 Reps
@8
Day 7
1
Hip Abductor (Machine)
2 Sets
8 Reps
@8
2
Seated Hamstring Curl
2 Sets
8 Reps
@8
3
High Bar Squat (Barbell)
1 Set
1 Set
1 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
8 Reps
@8