Program Description
I made this program to fill in 2 strenght days of training
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJun 10, 2024 12:12
- Last EditedJun 10, 2024 12:44
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 6 Weeks
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 Pulldown3 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 Row3 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