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Jakieś XD

by Nati Ruzut
1 athletes joined

Program Description

Siła

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2025 05:19
  • Last Edited
    Nov 09, 2025 05:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Upper Back
10.9%
Front Delts
9.8%
Chest
9.4%
Quadriceps
8.6%
Lats
8.6%
Abs
7.4%
Middle Delts
7.1%
Hamstrings
7%
Glutes
6.8%
Rear Delts
3.3%
Lower Back
3.2%
Biceps
2.9%
Adductors
1.3%
Abductors
0.5%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
20 reps
85%
50%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Chest Fly (Cable)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
20 reps
85%
50%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Chest Fly (Cable)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
20 reps
85%
50%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Chest Fly (Cable)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
20 reps
85%
50%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Chest Fly (Cable)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
20 reps
85%
50%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Chest Fly (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Lu Raise
3
10-15 reps
RPE 6.5
4
Barbell Row
3
6-10 reps
RPE 8
5
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Lu Raise
3
10-15 reps
RPE 6.5
4
Barbell Row
3
6-10 reps
RPE 8
5
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Lu Raise
3
10-15 reps
RPE 6.5
4
Barbell Row
3
6-10 reps
RPE 8
5
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Lu Raise
3
10-15 reps
RPE 6.5
4
Barbell Row
3
6-10 reps
RPE 8
5
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Lu Raise
3
10-15 reps
RPE 6.5
4
Barbell Row
3
6-10 reps
RPE 8
5
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
85%
90%
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Face Pull
3
10-20 reps
RPE 8
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Cable Crunch
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Face Pull
3
10-20 reps
RPE 8
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Cable Crunch
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Face Pull
3
10-20 reps
RPE 8
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Cable Crunch
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Face Pull
3
10-20 reps
RPE 8
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Cable Crunch
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8
3
Face Pull
3
10-20 reps
RPE 8
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Cable Crunch
3
10-20 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
3 Reps
20 Reps
85%
50%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
5
Chest Fly (Cable)
3 Sets
10-20 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
1 Reps
85%
90%
2
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@8
3
Lu Raise
3 Sets
10-15 Reps
@6.5
4
Barbell Row
3 Sets
6-10 Reps
@8
5
Hanging Leg Raise
3 Sets
10-20 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
1 Set
3 Reps
1 Reps
85%
90%
2
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@8
5
Dip (Weighted)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@8
3
Face Pull
3 Sets
10-20 Reps
@8
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Cable Crunch
3 Sets
10-20 Reps
@9