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Terminator
by Enzo G.
Program Description
Gain strength and size
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
May 29, 2024 07:46
Last Edited
May 30, 2024 08:16
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Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
6 Reps
60%
2
Deadlift (Barbell)
3 Sets
6 Reps
60%
3
Front Squat (Barbell)
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Lying Leg Curl
3 Sets
20 Reps
@9
6
Hip Adductor (Machine)
3 Sets
20 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
60%
2
Pec Deck (Machine)
3 Sets
20 Reps
@9
3
Dip (Weighted)
3 Sets
15 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@9
5
Skull Crusher
3 Sets
20 Reps
@9
6
Single Arm Overhead Tricep Extension
3 Sets
20 Reps
@9
7
Hammer Curl
3 Sets
20 Reps
@9
Day 3
1
High Bar Squat (Barbell)
6 Sets
3 Reps
60%
2
Deadlift (Barbell)
6 Sets
3 Reps
60%
3
Standing Pullover (Cable)
3 Sets
20 Reps
@9
4
Lat Pulldown
3 Sets
20 Reps
@9
5
Dumbbell Row
3 Sets
20 Reps
@9
6
Pull-Up (Bodyweight)
3 Sets
@10
Day 4
1
Bench Press (Barbell)
6 Sets
3 Reps
60%
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
3
Overhead Press (Barbell)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@9
5
Pull-Up (Weighted)
3 Sets
@10
6
Skull Crusher
3 Sets
20 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@9
8
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
Day 1
1
High Bar Squat (Barbell)
3 Sets
5 Reps
67%
2
Deadlift (Barbell)
3 Sets
5 Reps
67%
3
Front Squat (Barbell)
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Lying Leg Curl
3 Sets
20 Reps
@9
6
Hip Adductor (Machine)
3 Sets
20 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
67%
2
Pec Deck (Machine)
3 Sets
20 Reps
@9
3
Dip (Weighted)
3 Sets
15 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@9
5
Skull Crusher
3 Sets
20 Reps
@9
6
Single Arm Overhead Tricep Extension
3 Sets
20 Reps
@9
7
Hammer Curl
3 Sets
20 Reps
@9
Day 3
1
High Bar Squat (Barbell)
5 Sets
3 Reps
67%
2
Deadlift (Barbell)
5 Sets
3 Reps
67%
3
Standing Pullover (Cable)
3 Sets
20 Reps
@9
4
Lat Pulldown
3 Sets
20 Reps
@9
5
Dumbbell Row
3 Sets
20 Reps
@9
6
Pull-Up (Bodyweight)
3 Sets
@10
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
67%
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
3
Overhead Press (Barbell)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@9
5
Pull-Up (Weighted)
3 Sets
@10
6
Skull Crusher
3 Sets
20 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@9
8
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
Day 1
1
High Bar Squat (Barbell)
3 Sets
4 Reps
75%
2
Deadlift (Barbell)
3 Sets
4 Reps
75%
3
Front Squat (Barbell)
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Lying Leg Curl
3 Sets
20 Reps
@9
6
Hip Adductor (Machine)
3 Sets
20 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
75%
2
Pec Deck (Machine)
3 Sets
20 Reps
@9
3
Dip (Weighted)
3 Sets
15 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@9
5
Skull Crusher
3 Sets
20 Reps
@9
6
Single Arm Overhead Tricep Extension
3 Sets
20 Reps
@9
7
Hammer Curl
3 Sets
20 Reps
@9
Day 3
1
High Bar Squat (Barbell)
4 Sets
3 Reps
75%
2
Deadlift (Barbell)
4 Sets
3 Reps
75%
3
Standing Pullover (Cable)
3 Sets
20 Reps
@9
4
Lat Pulldown
3 Sets
20 Reps
@9
5
Dumbbell Row
3 Sets
20 Reps
@9
6
Pull-Up (Bodyweight)
3 Sets
@10
Day 4
1
Bench Press (Barbell)
4 Sets
3 Reps
75%
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
3
Overhead Press (Barbell)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@9
5
Pull-Up (Weighted)
3 Sets
@10
6
Skull Crusher
3 Sets
20 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@9
8
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
Day 1
1
High Bar Squat (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Barbell)
3 Sets
2 Reps
80%
3
Deadlift (Barbell)
3 Sets
2 Reps
80%
4
Front Squat (Barbell)
2 Sets
15 Reps
@9
5
Leg Extension
2 Sets
20 Reps
@9
6
Lying Leg Curl
2 Sets
20 Reps
@9
7
Hip Adductor (Machine)
2 Sets
20 Reps
@9
Day 2
1
High Bar Squat (Barbell)
2 Sets
2 Reps
85%
2
Bench Press (Barbell)
2 Sets
2 Reps
80%
3
Deadlift (Barbell)
2 Sets
2 Reps
80%
4
Pec Deck (Machine)
2 Sets
20 Reps
@9
5
Dip (Weighted)
2 Sets
15 Reps
@9
6
Incline Bench Press (Barbell)
2 Sets
15 Reps
@9
7
Skull Crusher
2 Sets
20 Reps
@9
8
Single Arm Overhead Tricep Extension
2 Sets
20 Reps
@9
9
Hammer Curl
2 Sets
20 Reps
@9
Day 3
1
High Bar Squat (Barbell)
1 Set
2 Reps
90%
2
Bench Press (Barbell)
1 Set
2 Reps
90%
3
Deadlift (Barbell)
1 Set
2 Reps
90%
4
Standing Pullover (Cable)
2 Sets
20 Reps
@9
5
Lat Pulldown
2 Sets
20 Reps
@9
6
Dumbbell Row
2 Sets
20 Reps
@9
7
Pull-Up (Bodyweight)
2 Sets
@10
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@9
2
Overhead Press (Barbell)
2 Sets
15 Reps
@9
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@9
4
Pull-Up (Weighted)
2 Sets
@10
5
Skull Crusher
2 Sets
20 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
20 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
20 Reps
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Reps
@10
4
Front Squat (Barbell)
2 Sets
15 Reps
@9
5
Leg Extension
2 Sets
20 Reps
@9
6
Lying Leg Curl
2 Sets
20 Reps
@9
7
Hip Adductor (Machine)
2 Sets
20 Reps
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Reps
@10
4
Standing Pullover (Cable)
2 Sets
20 Reps
@9
5
Lat Pulldown
2 Sets
20 Reps
@9
6
Dumbbell Row
2 Sets
20 Reps
@9
7
Pull-Up (Bodyweight)
2 Sets
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Reps
@10
4
Pec Deck (Machine)
2 Sets
20 Reps
5
Dip (Weighted)
2 Sets
15 Reps
@9
6
Incline Bench Press (Barbell)
2 Sets
15 Reps
@9
7
Skull Crusher
2 Sets
20 Reps
@9
8
Single Arm Overhead Tricep Extension
2 Sets
20 Reps
@9
9
Hammer Curl
2 Sets
20 Reps
@9
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@9
2
Overhead Press (Barbell)
2 Sets
15 Reps
@9
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@9
4
Pull-Up (Weighted)
2 Sets
@10
5
Skull Crusher
2 Sets
20 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
20 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
20 Reps
@9