logo
🔱TRITON🔱
by Samuel G.
4 athletes joined
Program Description
Perfect for strength enthusiasts of all levels. A maximally effective movement pattern split developing strength in all major movement patterns. You choose your preferred variations of each movement pattern (Hinge,Horizontal Press,Horizontal Pull,Squat,Vertical Press,Vertical Pull,Strict Curl). Volume starts off higher each 3 week block and tapers as intensity increases within each block. There are 4 total 3 week blocks that lead to a powerful peak.
Program Overview
Level
Beginner, Novice
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 12, 2024 02:02
Last Edited
May 14, 2024 03:17
down_app
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
5-8 Reps
@6
2
Hamstring Curl
3 Sets
AMRAP
@6
3
Hanging Leg Raise
3 Sets
AMRAP
@6
Day 2
1
Bench Press (Barbell)
1 Set
5-8 Reps
@6
2
Tricep Extension (Barbell)
3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@6
Day 3
1
Bent Over Row (Barbell)
1 Set
5-8 Reps
@6
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)
3 Sets
AMRAP
@6
Day 4
1
Squat (Barbell)
1 Set
5-8 Reps
@6
2
Leg Extension
3 Sets
AMRAP
@6
3
Hanging Leg Raise
3 Sets
AMRAP
@6
Day 5
1
Bicep Curl (Barbell)
1 Set
5-8 Reps
@6
2
Reverse Bicep Curl (EZ Bar)
3 Sets
AMRAP
@6
3
Wrist Curls
3 Sets
AMRAP
@6
Day 6
1
Overhead Press (Barbell)
1 Set
5-8 Reps
@6
2
Tricep Extension (Barbell)
3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@6
Day 7
1
Pull-Up (Weighted)
1 Set
5-8 Reps
@6
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)
3 Sets
AMRAP
@6
Day 1
1
Deadlift (Barbell)
1 Set
5-8 Reps
@8
2
Hamstring Curl
2 Sets
AMRAP
@8
3
Hanging Leg Raise
2 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
1 Set
5-8 Reps
@8
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@8
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
5-8 Reps
@8
2
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@8
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@8
Day 4
1
Squat (Barbell)
1 Set
5-8 Reps
@8
2
Leg Extension
2 Sets
AMRAP
@8
3
Hanging Leg Raise
2 Sets
AMRAP
@8
Day 5
1
Bicep Curl (Barbell)
1 Set
5-8 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@8
3
Wrist Curls
2 Sets
AMRAP
@8
Day 6
1
Overhead Press (Barbell)
1 Set
5-8 Reps
@8
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@8
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 7
1
Pull-Up (Weighted)
1 Set
5-8 Reps
@8
2
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@8
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@8
Day 1
1
Deadlift (Barbell)
1 Set
5-8 Reps
@10
2
Hamstring Curl
1 Set
AMRAP
@10
3
Hanging Leg Raise
1 Set
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
5-8 Reps
@10
2
Tricep Extension (Barbell)
1 Set
AMRAP
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
5-8 Reps
@10
2
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@10
3
Bicep Curl (Barbell)
1 Set
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
5-8 Reps
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Hanging Leg Raise
1 Set
AMRAP
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
5-8 Reps
@10
2
Reverse Bicep Curl (EZ Bar)
1 Set
AMRAP
@10
3
Wrist Curls
1 Set
AMRAP
@10
Day 6
1
Overhead Press (Barbell)
1 Set
5-8 Reps
@10
2
Tricep Extension (Barbell)
1 Set
AMRAP
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 7
1
Pull-Up (Weighted)
1 Set
5-8 Reps
@10
2
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@10
3
Bicep Curl (Barbell)
1 Set
AMRAP
@10
Day 1
1
Deadlift (Barbell)
1 Set
4 Reps
@6
2
Hamstring Curl
3 Sets
AMRAP
@6
3
Hanging Leg Raise
3 Sets
AMRAP
@6
Day 2
1
Bench Press (Barbell)
1 Set
4 Reps
@6
2
Tricep Extension (Barbell)
3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@6
Day 3
1
Bent Over Row (Barbell)
1 Set
4 Reps
@6
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)
3 Sets
AMRAP
@6
Day 4
1
Squat (Barbell)
1 Set
4 Reps
@6
2
Leg Extension
3 Sets
AMRAP
@6
3
Hanging Leg Raise
3 Sets
AMRAP
@6
Day 5
1
Bicep Curl (Barbell)
1 Set
4 Reps
@6
2
Reverse Bicep Curl (EZ Bar)
3 Sets
AMRAP
@6
3
Wrist Curls
3 Sets
AMRAP
@6
Day 6
1
Overhead Press (Barbell)
1 Set
4 Reps
@6
2
Tricep Extension (Barbell)
3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@6
Day 7
1
Pull-Up (Weighted)
1 Set
4 Reps
@6
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)
3 Sets
AMRAP
@6
Day 1
1
Deadlift (Barbell)
1 Set
4 Reps
@8
2
Hamstring Curl
2 Sets
AMRAP
@8
3
Hanging Leg Raise
2 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
1 Set
4 Reps
@8
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@8
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
4 Reps
@8
2
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@8
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@8
Day 4
1
Squat (Barbell)
1 Set
4 Reps
@8
2
Leg Extension
2 Sets
AMRAP
@8
3
Hanging Leg Raise
2 Sets
AMRAP
@8
Day 5
1
Bicep Curl (Barbell)
1 Set
4 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@8
3
Wrist Curls
2 Sets
AMRAP
@8
Day 6
1
Overhead Press (Barbell)
1 Set
4 Reps
@8
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@8
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 7
1
Pull-Up (Weighted)
1 Set
4 Reps
@8
2
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@8
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@8
Day 1
1
Deadlift (Barbell)
1 Set
4 Reps
@10
2
Hamstring Curl
1 Set
AMRAP
@10
3
Hanging Leg Raise
1 Set
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Tricep Extension (Barbell)
1 Set
AMRAP
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
4 Reps
@10
2
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@10
3
Bicep Curl (Barbell)
1 Set
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
4 Reps
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Hanging Leg Raise
1 Set
AMRAP
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
4 Reps
@10
2
Reverse Bicep Curl (EZ Bar)
1 Set
AMRAP
@10
3
Wrist Curls
1 Set
AMRAP
@10
Day 6
1
Overhead Press (Barbell)
1 Set
4 Reps
@10
2
Tricep Extension (Barbell)
1 Set
AMRAP
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 7
1
Pull-Up (Weighted)
1 Set
4 Reps
@10
2
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@10
3
Bicep Curl (Barbell)
1 Set
AMRAP
@10
Day 1
1
Deadlift (Barbell)
1 Set
3 Reps
@6
2
Hamstring Curl
3 Sets
AMRAP
@6
3
Hanging Leg Raise
3 Sets
AMRAP
@6
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
@6
2
Tricep Extension (Barbell)
3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@6
Day 3
1
Bent Over Row (Barbell)
1 Set
3 Reps
@6
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)
3 Sets
AMRAP
@6
Day 4
1
Squat (Barbell)
1 Set
3 Reps
@6
2
Leg Extension
3 Sets
AMRAP
@6
3
Hanging Leg Raise
3 Sets
AMRAP
@6
Day 5
1
Bicep Curl (Barbell)
1 Set
3 Reps
@6
2
Reverse Bicep Curl (EZ Bar)
3 Sets
AMRAP
@6
3
Wrist Curls
3 Sets
AMRAP
@6
Day 6
1
Overhead Press (Barbell)
1 Set
3 Reps
@6
2
Tricep Extension (Barbell)
3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@6
Day 7
1
Pull-Up (Weighted)
1 Set
3 Reps
@6
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)
3 Sets
AMRAP
@6
Day 1
1
Deadlift (Barbell)
1 Set
3 Reps
@8
2
Hamstring Curl
2 Sets
AMRAP
@8
3
Hanging Leg Raise
2 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
@8
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@8
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
3 Reps
@8
2
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@8
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@8
Day 4
1
Squat (Barbell)
1 Set
3 Reps
@8
2
Leg Extension
2 Sets
AMRAP
@8
3
Hanging Leg Raise
2 Sets
AMRAP
@8
Day 5
1
Bicep Curl (Barbell)
1 Set
3 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@8
3
Wrist Curls
2 Sets
AMRAP
@8
Day 6
1
Overhead Press (Barbell)
1 Set
3 Reps
@8
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@8
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 7
1
Pull-Up (Weighted)
1 Set
3 Reps
@8
2
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@8
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@8
Day 1
1
Deadlift (Barbell)
1 Set
3 Reps
@10
2
Hamstring Curl
1 Set
AMRAP
@10
3
Hanging Leg Raise
1 Set
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
@10
2
Tricep Extension (Barbell)
1 Set
AMRAP
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
3 Reps
@10
2
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@10
3
Bicep Curl (Barbell)
1 Set
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
3 Reps
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Hanging Leg Raise
1 Set
AMRAP
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
3 Reps
@10
2
Reverse Bicep Curl (EZ Bar)
1 Set
AMRAP
@10
3
Wrist Curls
1 Set
AMRAP
@10
Day 6
1
Overhead Press (Barbell)
1 Set
3 Reps
@10
2
Tricep Extension (Barbell)
1 Set
AMRAP
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 7
1
Pull-Up (Weighted)
1 Set
3 Reps
@10
2
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@10
3
Bicep Curl (Barbell)
1 Set
AMRAP
@10
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@6
2
Hamstring Curl
3 Sets
AMRAP
@6
3
Hanging Leg Raise
3 Sets
AMRAP
@6
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Tricep Extension (Barbell)
3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@6
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Reps
@6
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)
3 Sets
AMRAP
@6
Day 4
1
Squat (Barbell)
1 Set
1 Reps
@6
2
Leg Extension
3 Sets
AMRAP
@6
3
Hanging Leg Raise
3 Sets
AMRAP
@6
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Reps
@6
2
Reverse Bicep Curl (EZ Bar)
3 Sets
AMRAP
@6
3
Wrist Curls
3 Sets
AMRAP
@6
Day 6
1
Overhead Press (Barbell)
1 Set
1 Reps
@6
2
Tricep Extension (Barbell)
3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@6
Day 7
1
Pull-Up (Weighted)
1 Set
1 Reps
@6
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)
3 Sets
AMRAP
@6
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@8
2
Hamstring Curl
2 Sets
AMRAP
@8
3
Hanging Leg Raise
2 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@8
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Reps
@8
2
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@8
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@8
Day 4
1
Squat (Barbell)
1 Set
1 Reps
@8
2
Leg Extension
2 Sets
AMRAP
@8
3
Hanging Leg Raise
2 Sets
AMRAP
@8
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@8
3
Wrist Curls
2 Sets
AMRAP
@8
Day 6
1
Overhead Press (Barbell)
1 Set
1 Reps
@8
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@8
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 7
1
Pull-Up (Weighted)
1 Set
1 Reps
@8
2
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@8
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Hamstring Curl
1 Set
AMRAP
@10
3
Hanging Leg Raise
1 Set
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Tricep Extension (Barbell)
1 Set
AMRAP
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Reps
@10
2
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@10
3
Bicep Curl (Barbell)
1 Set
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Hanging Leg Raise
1 Set
AMRAP
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Reps
@10
2
Reverse Bicep Curl (EZ Bar)
1 Set
AMRAP
@10
3
Wrist Curls
1 Set
AMRAP
@10
Day 6
1
Overhead Press (Barbell)
1 Set
1 Reps
@10
2
Tricep Extension (Barbell)
1 Set
AMRAP
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 7
1
Pull-Up (Weighted)
1 Set
1 Reps
@10
2
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@10
3
Bicep Curl (Barbell)
1 Set
AMRAP
@10