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Stronger and bigger!
by maaker
1 athletes joined
Program Description
Do help people get stronger in short time.
Program Overview
Level
Novice
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
90 minutes
Created
Mar 03, 2024 01:03
Last Edited
May 07, 2024 10:14
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Week 1
1 / 2 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Chest Press (Machine)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
French Press
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
8 Sets
2 Reps
50%
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
4
Underhand Lat Pulldown
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Behind the back hold
2 Sets
1 mins
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Zercher Squat (Barbell)
3 Sets
5 Reps
@7
3
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@6-7
@8-9
4
Leg Curl
2 Sets
10 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@8
@9
Day 4
1
Military Press (Barbell)
5 Sets
5 Reps
@8
2
Clean and Press
3 Sets
4 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
5
Lying Rear Lateral Raise
2 Sets
10 Reps
@6
Day 1
1
Squat (Barbell)
2 Sets
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Zercher Squat (Barbell)
3 Sets
5 Reps
@7
3
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@6-7
@8-9
4
Leg Curl
2 Sets
10 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@8
@9
Day 2
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@8
@9
2
Chest Press (Machine)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
French Press
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
80%
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
4
Underhand Lat Pulldown
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Behind the back hold
2 Sets
1 mins
@9
Day 4
1
Single Arm Push Press (Dumbbell)
5 Sets
3 Reps
@8
2
Clean and Jerk
4 Sets
4 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7
5
Lying Rear Lateral Raise
2 Sets
10 Reps
@7