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The Agarwal Acquisition
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Program Description
To improve athletic performance, provide strength and conditioning training, and enhance agility and explosiveness.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Athletics, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
50 minutes
Created
May 31, 2024 03:59
Last Edited
Jun 01, 2024 03:11
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Week 1
1 / 5 Weeks
Day 1
1
Run
1 Set
5 mins
2
Bench Press (Barbell)
3 Sets
5-8 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
70%
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@5
@7
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
8
Chest Fly (Cable)
3 Sets
10-12 Reps
Day 2
1
Run
1 Set
5 mins
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
4
Pull-Up (Assisted)
1 Set
AMRAP
5
Kroc Row
3 Sets
10-12 Reps
6
Overhead Cable Bicep Curl
3 Sets
10-12 Reps
7
Cable Shrugs
3 Sets
10-12 Reps
8
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
9
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
10 mins
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
6
Reverse Nordic Curl
3 Sets
10-12 Reps
7
Leg Extension
3 Sets
10-12 Reps
8
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1
Run
1 Set
10 mins
2
PVC Walk
1 Set
5-7 mins
3
Jump Squat
5 Sets
12 Reps
4
Hang Power Clean
3 Sets
6 Reps
5
Cable Crunch
3 Sets
12 Reps
6
Box Jump
4 Sets
8 Reps
7
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Run
1 Set
5 mins
2
Bench Press (Barbell)
3 Sets
5-8 Reps
75%
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
75%
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@5
@7
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
8
Chest Fly (Cable)
3 Sets
10-12 Reps
Day 2
1
Run
1 Set
5 mins
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
4
Pull-Up (Assisted)
1 Set
AMRAP
5
Kroc Row
3 Sets
10-12 Reps
6
Cable Shrugs
3 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
9
Overhead Cable Bicep Curl
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
10 mins
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
6
Reverse Nordic Curl
3 Sets
10-12 Reps
7
Leg Extension
3 Sets
10-12 Reps
8
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1
Run
1 Set
10 mins
2
PVC Walk
1 Set
5-7 mins
3
Jump Squat
5 Sets
12 Reps
4
Hang Power Clean
3 Sets
6 Reps
5
Cable Crunch
3 Sets
12 Reps
6
Box Jump
4 Sets
8 Reps
7
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Run
1 Set
5 mins
2
Bench Press (Barbell)
3 Sets
5-8 Reps
80%
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
80%
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@5
@7
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
8
Chest Fly (Cable)
3 Sets
10-12 Reps
Day 2
1
Run
1 Set
5 mins
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
4
Pull-Up (Assisted)
1 Set
AMRAP
5
Kroc Row
3 Sets
10-12 Reps
6
Cable Shrugs
3 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
9
Overhead Cable Bicep Curl
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
10 mins
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
6
Reverse Nordic Curl
3 Sets
10-12 Reps
7
Leg Extension
3 Sets
10-12 Reps
8
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1
Run
1 Set
10 mins
2
PVC Walk
1 Set
5-7 mins
3
Jump Squat
5 Sets
12 Reps
4
Hang Power Clean
3 Sets
6 Reps
5
Cable Crunch
3 Sets
12 Reps
6
Box Jump
4 Sets
8 Reps
7
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Run
1 Set
5 mins
2
Bench Press (Barbell)
3 Sets
5-8 Reps
90%
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
90%
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@5
@7
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
8
Chest Fly (Cable)
3 Sets
10-12 Reps
Day 2
1
Run
1 Set
5 mins
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
4
Pull-Up (Assisted)
1 Set
AMRAP
5
Kroc Row
3 Sets
10-12 Reps
6
Cable Shrugs
3 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
9
Overhead Cable Bicep Curl
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
10 mins
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
6
Reverse Nordic Curl
3 Sets
10-12 Reps
7
Leg Extension
3 Sets
10-12 Reps
8
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1
Run
1 Set
10 mins
2
PVC Walk
1 Set
5-7 mins
3
Jump Squat
5 Sets
12 Reps
4
Hang Power Clean
3 Sets
6 Reps
5
Cable Crunch
3 Sets
12 Reps
6
Box Jump
4 Sets
8 Reps
7
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Run
1 Set
5 mins
2
Bench Press (Barbell)
3 Sets
5-8 Reps
100%
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
100%
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@5
@7
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
8
Chest Fly (Cable)
3 Sets
10-12 Reps
Day 2
1
Run
1 Set
5 mins
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
4
Pull-Up (Assisted)
1 Set
AMRAP
5
Kroc Row
3 Sets
10-12 Reps
6
Cable Shrugs
3 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
9
Overhead Cable Bicep Curl
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
10 mins
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
6
Reverse Nordic Curl
3 Sets
10-12 Reps
7
Leg Extension
3 Sets
10-12 Reps
8
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1
Run
1 Set
10 mins
2
PVC Walk
1 Set
5-7 mins
3
Jump Squat
5 Sets
12 Reps
4
Hang Power Clean
3 Sets
6 Reps
5
Cable Crunch
3 Sets
12 Reps
6
Box Jump
4 Sets
8 Reps
7
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps