Program Description
advanced bodybuilding/ powerlifting program
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedApr 29, 2024 06:40
- Last EditedAug 27, 2024 02:01
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
2
Wide Grip Lat Pulldown
4
10 reps
3
High Row
3
10 reps
4
Lying Pullover (Cable)
3
10-12 reps
5A
Alternating Dumbbell Curl
4
10-12 reps
5B
Tricep Rope Push Down (Cable)
4
10-12 reps
6A
Hammer Curl
3
10-12 reps
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
6C
Single Arm Tricep Extension (Cable)
2
AMRAP
7
Behind the Back barbell curl
4
AMRAP
8
Plate Curl Twist
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
2
High Row
4
10 reps
3
Wide Grip Lat Pulldown
4
12 reps
4
Seated Row (Cable)
3
8-10 reps
5A
Incline Curl (Dumbbell)
4
8 reps
5B
Tricep Kickback
4
12 reps
6A
V-Handle Tricep Pushdown (Cable)
4
8-10 reps
6B
Bicep Curl (Cable)
4
10 reps
6C
Katana Extension
3
AMRAP
7
Reverse Bicep Curl (Dumbbell)
4
AMRAP
8
Plate Curl Twist
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
2
Lat Pulldown (Close Grip)
4
12 reps
3
Seated Row (Machine)
3
AMRAP
4
Standing Pullover (Cable)
3
AMRAP
5A
Bicep Curl (EZ Bar)
4
10 reps
5B
Skull Crusher
4
10 reps
5C
Alternating Dumbbell Curl
4
10 reps
6A
Tricep Extension (Cable)
3
8-10 reps
6B
Hammer Curl
3
8-10 reps
6C
Tricep Pushdown (Cable)
3
8-10 reps
7
Plate Curl Twist
3
1 mins
8
Wrist Curls
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
2
Wide Grip Lat Pulldown
4
10 reps
3
Seated Row (Cable)
3
10 reps
4
Lying Pullover (Cable)
4
AMRAP
5A
Bicep Curl (Cable)
4
10 reps
5B
V-Handle Tricep Pushdown (Cable)
4
10 reps
6
Preacher Curl (Barbell)
3
8-10 reps
7
Katana Extension
3
8-10 reps
8
Incline Curl (Dumbbell)
3
10 reps
9
Behind the Back barbell curl
4
AMRAP
10
Reverse Bicep Curl (EZ Bar)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
85%
70%
2
Seated Overhead Press (Barbell)
3
10 reps
3A
Chest Fly (Cable)
4
10 reps
3B
Rear Delt Fly (Machine)
3
1
10-12 reps
-
3C
Incline Bench Press (Dumbbell)
4
10 reps
4A
Lateral Raise (Cable)
3
10 reps
4B
Front Raise
3
AMRAP
4C
Lateral Raise (Dumbbell)
2
AMRAP
5
Hanging Leg Raise
4
12 reps
6
Cable Crunch
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
95%
75%
2
Floor Press (Barbell)
4
8-10 reps
60%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
4
12 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
5B
Face Pull
4
12 reps
6
Hanging Leg Raise
4
AMRAP
7
Cable Crunch
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
6 reps
90%
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Fly (Cable)
2
AMRAP
4
Rear Delt Fly (Machine)
2
AMRAP
5
Seated Shoulder Press (Dumbbell)
4
8-10 reps
6
Incline Bench Press (Smith Machine)
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Knee Raise (Captain's Chair)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1 reps
8 reps
8 reps
85%
80%
75%
2
Floor Press (Barbell)
4
10 reps
3
Lateral Raise (Cable)
4
12 reps
4
Chest Fly (Machine)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
4
10 reps
6
Incline Bench Press (Smith Machine)
4
12 reps
7
Face Pull
4
12 reps
8
Cable Crunch
4
15 reps
9
Knee Raise (Captain's Chair)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
heel elevated squat
1
AMRAP
50%
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Press
4
8-10 reps
5
Leg Extension
4
AMRAP
6
Seated Hamstring Curl
4
AMRAP
7
Goblet Squat
3
8 reps
8A
Standing Calf Raise
3
20 reps
8B
Sissy Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2 reps
80%
2
Squat (Barbell)
3
6 reps
70%
3
Leg Press
3
AMRAP
4
Leg Extension
4
12-15 reps
5
Seated Hamstring Curl
4
12-15 reps
6A
Romanian Deadlift (Dumbbell)
3
12 reps
6B
Goblet Squat
3
12 reps
6C
Standing Calf Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2 reps
75%
2
Squat (Barbell)
4
6 reps
70%
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Extension
3
15 reps
5
Hamstring Curl
3
15 reps
6
Leg Press
4
8 reps
7
Standing Calf Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
90%
2
Squat (Barbell)
2
1
8 reps
8 reps
75%
80%
3
Leg Press
3
AMRAP
4
Leg Extension
4
12 reps
5
Hamstring Curl
3
15 reps
6
Romanian Deadlift (Dumbbell)
3
12 reps
7
Hack Squat
2
AMRAP
8
Standing Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
1 reps
4 reps
90%
70%
60%
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Lat Pulldown (Neutral Grip)
1
AMRAP
4
Dumbbell Row
3
8 reps
RPE 10
5
Lying Pullover (Cable)
2
10 reps
6
Lying Pullover (Cable)
1
AMRAP
7
Lat Pulldown (Single Arm)
2
AMRAP
8
Seated Row (Cable)
4
10 reps
9A
Bicep Curl (EZ Bar)
4
10 reps
9B
Skull Crusher
4
10 reps
10A
Hammer Curl
4
AMRAP
10B
Tricep Pushdown (Cable)
4
AMRAP
11A
Bicep Curl (Cable)
3
10 reps
11B
Tricep Pushdown (Cable)
2
AMRAP
12
Wrist Curls
3
AMRAP
13
Reverse Bicep Curl (EZ Bar)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
90%
75%
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Underhand Lat Pulldown
4
12 reps
4
Lying Pullover (Cable)
3
15 reps
5A
Hammer Curl
4
10 reps
5B
Single Arm Pushdown
4
AMRAP
6A
Spider Curl
3
10-12 reps
6B
Skull Crusher
3
10-12 reps
6C
Preacher Curl (Dumbbell)
3
AMRAP
7
Wrist Curls
4
15 reps
8
Behind the Back barbell curl
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
6 reps
90%
75%
2
Lat Pulldown
3
10 reps
3
High Row
4
12 reps
4
Wide Grip Lat Pulldown
4
10 reps
5A
Tricep Pushdown (Cable)
4
10 reps
5B
Bicep Curl (Cable)
4
10 reps
6
Incline Curl (Dumbbell)
3
8 reps
7A
Skull Crusher
2
AMRAP
7B
Preacher Curl (Barbell)
2
AMRAP
8
Wrist Curls
4
AMRAP
9
Wrist Curls
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
5 reps
5 reps
90%
75%
80%
2
Pull-Up (Weighted)
3
AMRAP
3
Seated Row (Cable)
4
10 reps
4
Lat Pulldown (Neutral Grip)
4
8-10 reps
5
Lying Pullover (Cable)
3
15 reps
6A
Bicep Curl (Cable)
3
8 reps
6B
Tricep Pushdown (Cable)
4
AMRAP
7
Preacher Curl (Barbell)
3
8 reps
8
Katana Extension
3
8 reps
9
Incline Curl (Dumbbell)
4
12 reps
10
Reverse Bicep Curl (Dumbbell)
4
12 reps
11
Wrist Curls
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bench Press (Dumbbell)
4
8 reps
3A
Overhead Press (Machine)
3
10 reps
3B
Chest Fly (Cable)
3
AMRAP
3C
Front Raise
3
12 reps
4
Decline Bench Press (Barbell)
2
AMRAP
5
Shrug (Barbell)
2
AMRAP
6
Knee Raise (Captain's Chair)
4
12 reps
7
Decline Crunch (Weighted)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
3
2
8 reps
6 reps
50%
60%
3
Landmine Press
4
10 reps
4
Rear Delt Fly (Machine)
3
12 reps
5A
Push Up (Weighted)
3
AMRAP
5B
Lateral Raise (Dumbbell)
4
12 reps
5C
Shrug (Dumbbell)
4
AMRAP
6
Cable Crunch
3
AMRAP
7
Knee Raise (Captain's Chair)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
75%
80%
2
Bench Press (Dumbbell)
3
8 reps
3
Seated Overhead Press (Barbell)
3
8 reps
4A
Chest Fly (Cable)
4
AMRAP
4B
Lateral Raise (Cable)
4
AMRAP
5A
Rear Delt Fly (Dumbbell)
2
10 reps
5B
Shrug (Dumbbell)
4
AMRAP
6
Hanging Leg Raise
4
15 reps
7
V-Up
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
2
8 reps
55%
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
3B
Incline Bench Press (Dumbbell)
4
10 reps
4
Chest Fly (Cable)
3
12 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Dip (Weighted)
4
AMRAP
7
Knee Raise (Captain's Chair)
3
AMRAP
8
Cable Crunch
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1 reps
5 reps
8 reps
95%
80%
65%
2
Deadlift (Barbell)
4
2
8 reps
4 reps
70%
85%
3
Split Squat (Dumbbell)
4
10-12 reps
4
Leg Extension
4
AMRAP
5
Seated Hamstring Curl
4
AMRAP
6
Single Leg Press
4
15 reps
7
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Split Squat (Smith Machine)
4
10 reps
4
Leg Extension
3
15 reps
5
Seated Hamstring Curl
3
15 reps
6
Hack Squat
3
10 reps
7
Standing Calf Raise
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
3
Romanian Deadlift (Barbell)
4
8 reps
4
Leg Extension
4
6 reps
5
Single Leg Press
4
15 reps
6
Standing Calf Raise
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Leg Press
4
10 reps
4
Leg Extension
3
15 reps
5
Hamstring Curl
4
15 reps
6A
Goblet Squat
4
8 reps
6B
Standing Calf Raise
3
20 reps
Week 1
1 / 4 Weeks
Day 5
1
Bench Press (Barbell)4 Sets
4 Reps
80%
2
Bench Press (Dumbbell)4 Sets
8 Reps
3A
Overhead Press (Machine)3 Sets
10 Reps
3B
Chest Fly (Cable)3 Sets
AMRAP
3C
Front Raise3 Sets
12 Reps
4
Decline Bench Press (Barbell)2 Sets
AMRAP
5
Shrug (Barbell)2 Sets
AMRAP
6
Knee Raise (Captain's Chair)4 Sets
12 Reps
7
Decline Crunch (Weighted)4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
1 Reps
1 Reps
4 Reps
90%
70%
60%
2
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
3
Lat Pulldown (Neutral Grip)1 Set
AMRAP
4
Dumbbell Row3 Sets
8 Reps
@10
5
Lying Pullover (Cable)2 Sets
10 Reps
6
Lying Pullover (Cable)1 Set
AMRAP
7
Lat Pulldown (Single Arm)2 Sets
AMRAP
8
Seated Row (Cable)4 Sets
10 Reps
9A
Bicep Curl (EZ Bar)4 Sets
10 Reps
9B
Skull Crusher4 Sets
10 Reps
10A
Hammer Curl4 Sets
AMRAP
10B
Tricep Pushdown (Cable)4 Sets
AMRAP
11A
Bicep Curl (Cable)3 Sets
10 Reps
11B
Tricep Pushdown (Cable)2 Sets
AMRAP
12
Wrist Curls3 Sets
AMRAP
13
Reverse Bicep Curl (EZ Bar)3 Sets
AMRAP
Day 1
1
Pull-Up (Weighted)3 Sets
10 Reps
2
Wide Grip Lat Pulldown4 Sets
10 Reps
3
High Row3 Sets
10 Reps
4
Lying Pullover (Cable)3 Sets
10-12 Reps
5A
Alternating Dumbbell Curl4 Sets
10-12 Reps
5B
Tricep Rope Push Down (Cable)4 Sets
10-12 Reps
6A
Hammer Curl3 Sets
10-12 Reps
6B
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
6C
Single Arm Tricep Extension (Cable)2 Sets
AMRAP
7
Behind the Back barbell curl4 Sets
AMRAP
8
Plate Curl Twist3 Sets
AMRAP
Day 6
1
Squat (Barbell)1 Set
3 Sets
2 Sets
1 Reps
5 Reps
8 Reps
95%
80%
65%
2
Deadlift (Barbell)4 Sets
2 Sets
8 Reps
4 Reps
70%
85%
3
Split Squat (Dumbbell)4 Sets
10-12 Reps
4
Leg Extension4 Sets
AMRAP
5
Seated Hamstring Curl4 Sets
AMRAP
6
Single Leg Press4 Sets
15 Reps
7
Standing Calf Raise3 Sets
12-15 Reps
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
6 Reps
85%
70%
2
Seated Overhead Press (Barbell)3 Sets
10 Reps
3A
Chest Fly (Cable)4 Sets
10 Reps
3B
Rear Delt Fly (Machine)3 Sets
1 Set
10-12 Reps
-
3C
Incline Bench Press (Dumbbell)4 Sets
10 Reps
4A
Lateral Raise (Cable)3 Sets
10 Reps
4B
Front Raise3 Sets
AMRAP
4C
Lateral Raise (Dumbbell)2 Sets
AMRAP
5
Hanging Leg Raise4 Sets
12 Reps
6
Cable Crunch4 Sets
12 Reps
Day 3
1
Squat (Barbell)4 Sets
6 Reps
70%
2
heel elevated squat1 Set
AMRAP
50%
3
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
4
Leg Press4 Sets
8-10 Reps
5
Leg Extension4 Sets
AMRAP
6
Seated Hamstring Curl4 Sets
AMRAP
7
Goblet Squat3 Sets
8 Reps
8A
Standing Calf Raise3 Sets
20 Reps
8B
Sissy Squat3 Sets
AMRAP