Program Description
Styrke
Program Overview
- LevelNovice, Beginner
- GoalPowerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedFeb 09, 2024 12:03
- Last EditedJun 18, 2025 12:46

Summary
Unlock your strength potential with the Styrkeprogram, a comprehensive 5-week training plan designed for serious lifters. Committing just three days a week, you’ll engage in a variety of targeted exercises, including the Leg Press, Weighted Pull-Ups, and Barbell Bench Press, all aimed at building muscle and enhancing overall strength. Each session is structured to maximize intensity and efficiency, ensuring you push your limits while allowing for optimal recovery. Step up your game and transform your physique with this expertly crafted program!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 5 Weeks
Day 3
1
Leg Press3 Sets
8-12 Reps
-
2
Back Extension (Weighted)3 Sets
8-10 Reps
-
3
Pull-Up (Weighted)3 Sets
6-12 Reps
-
4
Bench Press (Barbell)3 Sets
8-12 Reps
-
5
Single Arm Iso Row3 Sets
8-12 Reps
-
6
Lying Leg Curl3 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
8
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
Day 1
1
Leg Press3 Sets
8-12 Reps
-
2
Back Extension (Weighted)3 Sets
8-10 Reps
-
3
Pull-Up (Weighted)3 Sets
6-12 Reps
-
4
Bench Press (Barbell)3 Sets
8-12 Reps
-
5
Single Arm Iso Row3 Sets
8-12 Reps
-
6
Lying Leg Curl3 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
8
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2
Leg Extension3 Sets
10-15 Reps
-
3
Dumbbell Row3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
5
Chest Fly (Machine)3 Sets
8-14 Reps
-
6
Reverse Pec Deck3 Sets
10-15 Reps
-
7
Hammer Curl3 Sets
6-10 Reps
-
8
Standing Calf Raise3 Sets
8-15 Reps
-