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Strong and useful
by Thomas A.
11 athletes joined
Program Description
Building useful strength through a massive combination of excersises. Think of a week traing as 8ish days. Try training every other day and keep a day of rest in between. This program focus on building strength, explosive capabilies while adding some athletic exercises and some pump. A mix of few teps and an increased volume is presented everyweek and to ensure progression, is weight ikcreased by 2,5-5% every week. ENJOY.
Program Overview
Level
Novice
Goal
Athletics, Bodyweight Fitness, Powerbuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
70 minutes
Created
Apr 03, 2024 07:35
Last Edited
Jun 11, 2024 07:37
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Week 1
1 / 7 Weeks
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3
Nordic Curl
3 Sets
3-8 Reps
@10
4
Dip (Weighted)
3 Sets
8 Reps
40%
6A
Dragon Flag
3 Sets
5 Reps
@8
6B
Back Extension (Weighted)
3 Sets
8 Reps
50%
Day 4
1
Military Press (Barbell)
3 Sets
3 Reps
80%
2
Bulgarian Split Squat (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
60%
60%
3
Back Extension
3 Sets
AMRAP
@8
4
Skull Crusher
4 Sets
8 Reps
60%
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
40%
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
75%
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Military Press (Barbell)
3 Sets
8 Reps
60%
4
Pistol Squat
3 Sets
10 Reps
@8
5
Bench Press (Barbell)
3 Sets
10 Reps
60%
6A
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
6B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
75%
3
Chin-Up (Weighted)
3 Sets
8 Reps
10%
4
Plyometric Jumps
4 Sets
3-5 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
50%
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Handstand
3 Sets
45 secs
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
82%
77%
2
Squat (Barbell)
1 Set
AMRAP
77%
3
Military Press (Barbell)
3 Sets
8 Reps
62%
4
Pistol Squat
3 Sets
10 Reps
@8
5
Bench Press (Barbell)
3 Sets
10 Reps
62%
6A
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
6B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
82%
77%
2
Deadlift (Barbell)
1 Set
AMRAP
77%
3
Chin-Up (Weighted)
3 Sets
8 Reps
12%
4
Plyometric Jumps
4 Sets
3-5 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
52%
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Handstand
3 Sets
45 secs
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
82%
2
Squat (Barbell)
3 Sets
8 Reps
67%
3
Nordic Curl
3 Sets
3-8 Reps
@10
4
Dip (Weighted)
3 Sets
8 Reps
42%
6A
Dragon Flag
3 Sets
5 Reps
@8
6B
Back Extension (Weighted)
3 Sets
8 Reps
52%
Day 4
1
Military Press (Barbell)
3 Sets
3 Reps
82%
2
Bulgarian Split Squat (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
62%
62%
3
Back Extension
3 Sets
AMRAP
@8
4
Skull Crusher
4 Sets
8 Reps
62%
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
42%
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
84%
79%
2
Squat (Barbell)
1 Set
AMRAP
79%
3
Military Press (Barbell)
3 Sets
8 Reps
64%
4
Pistol Squat
3 Sets
10 Reps
@8
5
Bench Press (Barbell)
3 Sets
10 Reps
64%
6A
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
6B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
84%
79%
2
Deadlift (Barbell)
1 Set
AMRAP
79%
3
Chin-Up (Weighted)
3 Sets
8 Reps
14%
4
Plyometric Jumps
4 Sets
3-5 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
54%
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Handstand
3 Sets
45 secs
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
84%
2
Squat (Barbell)
3 Sets
8 Reps
69%
3
Nordic Curl
3 Sets
3-8 Reps
@10
4
Dip (Weighted)
3 Sets
8 Reps
44%
6A
Dragon Flag
3 Sets
5 Reps
@8
6B
Back Extension (Weighted)
3 Sets
8 Reps
54%
Day 4
1
Military Press (Barbell)
3 Sets
3 Reps
84%
2
Bulgarian Split Squat (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
64%
64%
3
Back Extension
3 Sets
AMRAP
@8
4
Skull Crusher
4 Sets
8 Reps
64%
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
44%
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
86%
81%
2
Squat (Barbell)
1 Set
AMRAP
81%
3
Military Press (Barbell)
3 Sets
8 Reps
66%
4
Pistol Squat
3 Sets
10 Reps
@8
5
Bench Press (Barbell)
3 Sets
10 Reps
66%
6A
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
6B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
86%
81%
2
Deadlift (Barbell)
1 Set
AMRAP
81%
3
Chin-Up (Weighted)
3 Sets
8 Reps
16%
4
Plyometric Jumps
4 Sets
3-5 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
56%
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Handstand
3 Sets
45 secs
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
86%
2
Squat (Barbell)
3 Sets
8 Reps
71%
3
Nordic Curl
3 Sets
3-8 Reps
@10
4
Dip (Weighted)
3 Sets
8 Reps
46%
6A
Dragon Flag
3 Sets
5 Reps
@8
6B
Back Extension (Weighted)
3 Sets
8 Reps
46%
Day 4
1
Military Press (Barbell)
3 Sets
3 Reps
86%
2
Bulgarian Split Squat (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
66%
66%
3
Back Extension
3 Sets
AMRAP
@8
4
Skull Crusher
4 Sets
8 Reps
66%
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
46%
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
88%
83%
2
Squat (Barbell)
1 Set
AMRAP
83%
3
Military Press (Barbell)
3 Sets
8 Reps
68%
4
Pistol Squat
3 Sets
10 Reps
@8
5
Bench Press (Barbell)
3 Sets
10 Reps
68%
6A
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
6B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
88%
83%
2
Deadlift (Barbell)
1 Set
AMRAP
83%
3
Chin-Up (Weighted)
3 Sets
8 Reps
18%
4
Plyometric Jumps
4 Sets
3-5 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
58%
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Handstand
3 Sets
45 secs
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
88%
2
Squat (Barbell)
3 Sets
8 Reps
73%
3
Nordic Curl
3 Sets
3-8 Reps
@10
4
Dip (Weighted)
3 Sets
8 Reps
48%
6A
Dragon Flag
3 Sets
5 Reps
@8
6B
Back Extension (Weighted)
3 Sets
8 Reps
58%
Day 4
1
Military Press (Barbell)
3 Sets
3 Reps
88%
2
Bulgarian Split Squat (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
68%
68%
3
Back Extension
3 Sets
AMRAP
@8
4
Skull Crusher
4 Sets
8 Reps
68%
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
48%
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
90%
85%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Military Press (Barbell)
3 Sets
8 Reps
70%
4
Pistol Squat
3 Sets
10 Reps
@8
5
Bench Press (Barbell)
3 Sets
10 Reps
70%
6A
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
6B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
90%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Chin-Up (Weighted)
3 Sets
8 Reps
20%
4
Plyometric Jumps
4 Sets
3-5 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
60%
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Handstand
3 Sets
45 secs
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
90%
2
Squat (Barbell)
3 Sets
8 Reps
75%
3
Nordic Curl
3 Sets
3-8 Reps
@10
4
Dip (Weighted)
3 Sets
8 Reps
50%
6A
Dragon Flag
3 Sets
5 Reps
@8
6B
Back Extension (Weighted)
3 Sets
8 Reps
60%
Day 4
1
Military Press (Barbell)
3 Sets
3 Reps
90%
2
Bulgarian Split Squat (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
70%
70%
3
Back Extension
3 Sets
AMRAP
@8
4
Skull Crusher
4 Sets
8 Reps
70%
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
50%
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Reps
1 Reps
3 Reps
90%
95%
92%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Reps
1 Reps
3 Reps
90%
95%
92%
3A
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
2 Reps
1 Reps
3 Reps
90%
95%
92%
2
Chin-Up (Weighted)
3 Sets
3 Reps
80%
3
Plyometric Jumps
4 Sets
3-5 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
65%
5
Lying Leg Curl
3 Sets
10 Reps
@9
6
Handstand
3 Sets
45 secs
@8
Day 3
1
Military Press (Barbell)
1 Set
1 Set
3 Sets
2 Reps
1 Reps
3 Reps
90%
95%
92%
2
Squat (Barbell)
3 Sets
10 Reps
72%
3
Dip (Weighted)
5 Sets
3 Reps
75%
5
Handstand
3 Sets
45 secs
@8
6
Incline Curl (Dumbbell)
4 Sets
10 Reps
50%