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Strong AF Powerbuilding 8/5/2
by David Williams
14 athletes joined
5.0
(1 rating)
Program Description
Powerbuilding
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 22, 2024 04:19
Last Edited
Jun 17, 2024 11:30
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
8 Reps
70%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
70%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
3 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Overhead Press (Barbell)
3 Sets
2 Reps
90%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
3 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
2 Reps
90%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
8 Reps
70%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
70%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Overhead Press (Barbell)
3 Sets
2 Reps
90%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
2 Reps
90%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
8 Reps
70%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
70%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Overhead Press (Barbell)
3 Sets
2 Reps
90%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
2 Reps
90%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
8 Reps
70%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
70%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Overhead Press (Barbell)
3 Sets
2 Reps
90%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
2 Reps
90%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Joshua G.Age 39, Man
4 months ago
0 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
I don't think these mother fuckers know how big I am.