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StrengthMax2
by Finlay W.
14 athletes joined
Program Description
Build strength the three basic compound movements
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 01, 2024 02:43
Last Edited
May 07, 2024 10:34
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Week 1
1 / 4 Weeks
Day 4
1
Spider Curl
3 Sets
8 Reps
@8
2
Hammer Curl
3 Sets
8 Reps
@8
3
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@8
4
Tricep Extension (Machine)
3 Sets
8 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@7
7
Front Raise
2 Sets
12 Reps
@7
8
Rear Delt Fly (Machine)
2 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Leg Extension
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Curl
3 Sets
12 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
4 Sets
12 Reps
@7
4
Military Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 4
1
Spider Curl
3 Sets
8 Reps
@8
2
Hammer Curl
3 Sets
8 Reps
@8
3
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@8
4
Tricep Extension (Machine)
3 Sets
8 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@7
7
Front Raise
2 Sets
12 Reps
@7
8
Rear Delt Fly (Machine)
2 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
4 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
4 Reps
70%
80%
90%
3
Leg Extension
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
4 Reps
70%
80%
90%
2
Leg Curl
3 Sets
12 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
4 Reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
4 Sets
12 Reps
@7
4
Military Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
4 Reps
70%
80%
90%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
3 Reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
4 Sets
12 Reps
@7
4
Military Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
3 Reps
75%
85%
95%
5
Shrug (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Spider Curl
3 Sets
8 Reps
@8
2
Hammer Curl
3 Sets
8 Reps
@8
3
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@8
4
Tricep Extension (Machine)
3 Sets
8 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@7
7
Front Raise
2 Sets
12 Reps
@7
8
Rear Delt Fly (Machine)
2 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
3 Reps
75%
85%
95%
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
3 Reps
75%
85%
95%
3
Leg Extension
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
2 Reps
75%
85%
90%
95%
2
Leg Curl
3 Sets
12 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
2 Reps
1 Reps
65%
75%
85%
95%
100%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
2 Reps
1 Reps
65%
75%
85%
95%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
2 Reps
1 Reps
65%
75%
85%
95%
100%