polar bear project

by Inã

Program Description

5/3/1

Program Overview

Level
Beginner, Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Sep 16, 2024 01:18
Last Edited
Sep 23, 2024 03:09

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

4

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Leg Press (45 Degrees)

5

15 reps

RPE 8

Day 1

1

Bench Press (Barbell)

4

1

1

5 reps

3 reps

3 reps

75%

80%

90%

2

Lat Pulldown

3

20 reps

RPE 8

Day 1

1

Bench Press (Barbell)

4

1

1

5 reps

3 reps

1 reps

85%

90%

95%

2

Lat Pulldown

3

20 reps

RPE 8

Day 2

1

Squat (Barbell)

4

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Tricep Pushdown (Cable)

5

15 reps

RPE 8

Day 2

1

Squat (Barbell)

4

1

1

5 reps

3 reps

3 reps

75%

85%

90%

2

Abs Crunch (Machine)

3

20 reps

RPE 8

Day 2

1

Squat (Barbell)

4

1

1

5 reps

3 reps

1 reps

85%

90%

95%

2

Abs Crunch (Machine)

3

20 reps

RPE 8

Day 3

1

Deadlift (Barbell)

4

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Lat Pulldown

5

15 reps

RPE 8

Day 3

1

Deadlift (Barbell)

4

1

1

5 reps

3 reps

3 reps

75%

85%

90%

2

Lat Pulldown

3

20 reps

RPE 8

Day 3

1

Deadlift (Barbell)

4

1

1

5 reps

3 reps

1 reps

85%

90%

95%

2

Lat Pulldown

3

20 reps

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

2

1

15 reps

15 reps

RPE 8

-

2

Seated Overhead Press (Dumbbell)

3

15 reps

RPE 8

3

Rear Delt Fly (Dumbbell)

3

15 reps

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

2

1

15 reps

15 reps

RPE 8

-

2

Seated Overhead Press (Dumbbell)

3

15 reps

RPE 8

3

Rear Delt Fly (Dumbbell)

3

15 reps

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

2

1

15 reps

15 reps

RPE 8

-

2

Seated Overhead Press (Dumbbell)

3

15 reps

RPE 8

3

Rear Delt Fly (Dumbbell)

3

15 reps

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

2 Sets

1 Set

15 Reps

15 Reps

@8

-

2

Seated Overhead Press (Dumbbell)

3 Sets

15 Reps

@8

3

Rear Delt Fly (Dumbbell)

3 Sets

15 Reps

@8

Day 1

1

Bench Press (Barbell)

4 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Leg Press (45 Degrees)

5 Sets

15 Reps

@8

Day 2

1

Squat (Barbell)

4 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Tricep Pushdown (Cable)

5 Sets

15 Reps

@8

Day 3

1

Deadlift (Barbell)

4 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Lat Pulldown

5 Sets

15 Reps

@8