Brooke's Custom Strength filler workout

by Eduardo Harboe

1 athletes joined

Program Description

I made this program to fill in 2 strenght days of training

Program Overview

Level
Novice, Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jun 10, 2024 12:12
Last Edited
Jun 10, 2024 12:44

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

4

Lat Pulldown

3

15 reps

5A

Tricep Rope Push Down (Cable)

3

12 reps

5B

Overhead Tricep Extension (Cable)

3

12 reps

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

4

Lat Pulldown

3

15 reps

5A

Tricep Rope Push Down (Cable)

3

12 reps

5B

Overhead Tricep Extension (Cable)

3

12 reps

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

4

Lat Pulldown

3

15 reps

5A

Tricep Rope Push Down (Cable)

3

12 reps

5B

Overhead Tricep Extension (Cable)

3

12 reps

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

4

Lat Pulldown

3

15 reps

5A

Tricep Rope Push Down (Cable)

3

12 reps

5B

Overhead Tricep Extension (Cable)

3

12 reps

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

4

Lat Pulldown

3

15 reps

5A

Tricep Rope Push Down (Cable)

3

12 reps

5B

Overhead Tricep Extension (Cable)

3

12 reps

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

4

Lat Pulldown

3

15 reps

5A

Tricep Rope Push Down (Cable)

3

12 reps

5B

Overhead Tricep Extension (Cable)

3

12 reps

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

4

Overhead Press (Barbell)

3

15 reps

5

Bicep Curl (EZ Bar)

3

12 reps

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

4

Overhead Press (Barbell)

3

15 reps

5

Bicep Curl (EZ Bar)

3

12 reps

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

4

Overhead Press (Barbell)

3

15 reps

5

Bicep Curl (EZ Bar)

3

12 reps

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

4

Overhead Press (Barbell)

3

15 reps

5

Bicep Curl (EZ Bar)

3

12 reps

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

4

Overhead Press (Barbell)

3

15 reps

5

Bicep Curl (EZ Bar)

3

12 reps

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

4

Overhead Press (Barbell)

3

15 reps

5

Bicep Curl (EZ Bar)

3

12 reps

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

85%

2

Bench Press (Barbell)

3 Sets

10 Reps

70%

3

Hip Thrust (Barbell)

3 Sets

15 Reps

4

Lat Pulldown

3 Sets

15 Reps

5A

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

5B

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Day 2

1

Deadlift (Barbell)

3 Sets

5 Reps

85%

2

Barbell Row

3 Sets

10 Reps

70%

3

Bulgarian Split Squat (Dumbbell)

3 Sets

15 Reps

4

Overhead Press (Barbell)

3 Sets

15 Reps

5

Bicep Curl (EZ Bar)

3 Sets

12 Reps