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WORLD CLASS ATHLETICISM
by Grant Anderson
11 athletes joined
Program Description
Power building athleticism
Program Overview
Level
Intermediate
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 02, 2024 06:40
Last Edited
May 07, 2024 02:24
down_app
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
5 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Front Squat (Barbell)
4 Sets
10 Reps
@8
3
Trap Bar Deadlift
4 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Seated Calf Raise
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Dumbbell Row
4 Sets
8 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
5 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Front Squat (Barbell)
4 Sets
10 Reps
@8
3
Trap Bar Deadlift
4 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Seated Calf Raise
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Dumbbell Row
4 Sets
8 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
5 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Front Squat (Barbell)
4 Sets
10 Reps
@8
3
Trap Bar Deadlift
4 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Seated Calf Raise
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Dumbbell Row
4 Sets
8 Reps
@7