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Saiyan Strength
by Mizan A.
1 athletes joined
Program Description
Strength Building
Program Overview
Level
Intermediate
Goal
Powerlifting, Athletics, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 10, 2024 03:52
Last Edited
Jun 11, 2024 05:12
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Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@9
@9.5
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
5
Katana Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 2
No exercises added to this day
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
6-9 Reps
6-9 Reps
@9.5
@10
3
Seated Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8.5
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9.5
@10
5
Cable Pull Across
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6
Bicep Curl (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
Day 4
No exercises added to this day
Day 5
1
Split Squat (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Squat (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-9 Reps
5-9 Reps
5-9 Reps
@9
@9.5
@10
5
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@9.5
@10
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@9
@9.5
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
5
Katana Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
6-9 Reps
6-9 Reps
@9.5
@10
3
Seated Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8.5
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9.5
@10
5
Cable Pull Across
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6
Bicep Curl (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
Day 3
1
Split Squat (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Squat (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-9 Reps
5-9 Reps
5-9 Reps
@9
@9.5
@10
5
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@9.5
@10
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@9
@9.5
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
5
Katana Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
6-9 Reps
6-9 Reps
@9.5
@10
3
Seated Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8.5
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9.5
@10
5
Cable Pull Across
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6
Bicep Curl (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
Day 3
1
Split Squat (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Squat (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-9 Reps
5-9 Reps
5-9 Reps
@9
@9.5
@10
5
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@9.5
@10
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@9
@9.5
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
5
Katana Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
6-9 Reps
6-9 Reps
@9.5
@10
3
Seated Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8.5
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9.5
@10
5
Cable Pull Across
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6
Bicep Curl (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
Day 3
1
Split Squat (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Squat (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-9 Reps
5-9 Reps
5-9 Reps
@9
@9.5
@10
5
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@9.5
@10