Program Description
đéo biết
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout130 minutes
- CreatedApr 12, 2024 11:41
- Last EditedJul 30, 2024 04:07
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
5 reps
75%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
7
Chest Fly (Machine)
1
15 reps
8
Hammer Curl
2
15 reps
9
Tricep Extension (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
5 reps
75%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
7
Chest Fly (Machine)
1
15 reps
8
Hammer Curl
2
15 reps
9
Tricep Extension (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
90%
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Bench Press (Barbell)
4
12 reps
65%
6
Chest Fly (Cable)
2
15 reps
7
Chest Fly (Machine)
1
15 reps
8
Hammer Curl
2
15 reps
9
Tricep Extension (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
50%
2
Chest Fly (Cable)
2
15 reps
3
Chest Fly (Machine)
2
15 reps
4
Tricep Extension (Machine)
2
12 reps
5
Bicep Curl (Barbell)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
3 reps
85%
3
Squat (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
7
Chest Fly (Machine)
1
15 reps
8
Hammer Curl
2
15 reps
9
Tricep Extension (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
3 reps
85%
3
Squat (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
7
Chest Fly (Machine)
1
15 reps
8
Hammer Curl
2
15 reps
9
Tricep Extension (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
90%
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Squat (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Incline Bench Press (Dumbbell)
2
2
8 reps
12 reps
6
Chest Fly (Cable)
2
15 reps
7
Chest Fly (Machine)
1
15 reps
8
Hammer Curl
2
15 reps
9
Tricep Extension (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
50%
2
Chest Fly (Cable)
2
15 reps
3
Chest Fly (Machine)
2
15 reps
4
Tricep Extension (Machine)
2
12 reps
5
Bicep Curl (Barbell)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
1 reps
95%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
7
Chest Fly (Machine)
1
15 reps
8
Hammer Curl
2
15 reps
9
Tricep Extension (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
1 reps
95%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Incline Bench Press (Barbell)
2
2
8 reps
12 reps
65%
60%
6
Chest Fly (Cable)
2
15 reps
7
Chest Fly (Machine)
1
15 reps
8
Hammer Curl
2
15 reps
9
Tricep Extension (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
90%
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Squat (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Bench Press (Barbell)
4
12 reps
65%
6
Chest Fly (Cable)
2
15 reps
7
Chest Fly (Machine)
1
15 reps
8
Hammer Curl
2
15 reps
9
Tricep Extension (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
50%
2
Chest Fly (Cable)
2
15 reps
3
Chest Fly (Machine)
2
15 reps
4
Tricep Extension (Machine)
2
12 reps
5
Bicep Curl (Barbell)
2
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
6
Lying Leg Curl
2
AMRAP
7
Abs Crunch (Weighted)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
6
Lying Leg Curl
2
AMRAP
7
Abs Crunch (Weighted)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
5 reps
70%
3
Bench Press (Barbell)
3
5 reps
70%
4
Deadlift (Barbell)
3
5 reps
70%
5
Leg Extension
2
AMRAP
6
Lying Leg Curl
2
AMRAP
7
Abs Crunch (Weighted)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
3 reps
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Leg Extension
2
AMRAP
6
Lying Leg Curl
2
AMRAP
7
Abs Crunch (Weighted)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
3 reps
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Leg Extension
2
AMRAP
6
Lying Leg Curl
2
AMRAP
7
Abs Crunch (Weighted)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
3 reps
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
5
Leg Extension
2
AMRAP
6
Lying Leg Curl
2
AMRAP
7
Abs Crunch (Weighted)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
1 reps
95%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
6
Lying Leg Curl
2
AMRAP
7
Abs Crunch (Weighted)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
1 reps
95%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
6
Lying Leg Curl
2
AMRAP
7
Abs Crunch (Weighted)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
1 reps
95%
3
Bench Press (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
5
Leg Extension
2
AMRAP
6
Lying Leg Curl
2
AMRAP
7
Abs Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
70%
65%
4
Shoulder Press (Machine)
3
15 reps
5
Lateral Raise (Dumbbell)
2
15 reps
6
Lateral Raise (Cable)
2
15 reps
7
Rear Delt Fly (Dumbbell)
5
12 reps
8
Hammer Curl
3
15 reps
9
Tricep Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
70%
65%
4
Shoulder Press (Machine)
3
15 reps
5
Lateral Raise (Dumbbell)
2
15 reps
6
Lateral Raise (Cable)
2
15 reps
7
Rear Delt Fly (Dumbbell)
5
12 reps
8
Hammer Curl
3
15 reps
9
Tricep Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
65%
60%
4
Shoulder Press (Machine)
3
15 reps
5
Lateral Raise (Dumbbell)
2
15 reps
6
Lateral Raise (Cable)
2
15 reps
7
Rear Delt Fly (Dumbbell)
5
12 reps
8
Hammer Curl
3
15 reps
9
Tricep Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
3 reps
85%
3
Bench Press (Close Grip)
3
3 reps
85%
4
Shoulder Press (Machine)
3
3 reps
85%
5
Lateral Raise (Dumbbell)
2
15 reps
6
Lateral Raise (Cable)
2
15 reps
7
Rear Delt Fly (Dumbbell)
5
12 reps
8
Hammer Curl
3
15 reps
9
Tricep Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
3 reps
85%
3
Bench Press (Close Grip)
3
3 reps
85%
4
Shoulder Press (Machine)
3
3 reps
85%
5
Lateral Raise (Dumbbell)
2
15 reps
6
Lateral Raise (Cable)
2
15 reps
7
Rear Delt Fly (Dumbbell)
5
12 reps
8
Hammer Curl
3
15 reps
9
Tricep Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
3 reps
85%
3
Bench Press (Close Grip)
5
3 reps
85%
4
Shoulder Press (Machine)
3
15 reps
5
Lateral Raise (Dumbbell)
2
15 reps
6
Lateral Raise (Cable)
2
15 reps
7
Rear Delt Fly (Dumbbell)
5
12 reps
8
Hammer Curl
3
15 reps
9
Tricep Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
1 reps
95%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
70%
65%
4
Shoulder Press (Machine)
3
15 reps
5
Lateral Raise (Dumbbell)
2
15 reps
6
Lateral Raise (Cable)
2
15 reps
7
Rear Delt Fly (Dumbbell)
5
12 reps
8
Hammer Curl
3
15 reps
9
Tricep Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
1 reps
95%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
70%
65%
4
Shoulder Press (Machine)
3
15 reps
5
Lateral Raise (Dumbbell)
2
15 reps
6
Lateral Raise (Cable)
2
15 reps
7
Rear Delt Fly (Dumbbell)
5
12 reps
8
Hammer Curl
3
15 reps
9
Tricep Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
1 reps
95%
3
Bench Press (Close Grip)
2
2
8 reps
12 reps
65%
60%
4
Shoulder Press (Machine)
3
15 reps
5
Lateral Raise (Dumbbell)
2
15 reps
6
Lateral Raise (Cable)
2
15 reps
7
Rear Delt Fly (Dumbbell)
5
12 reps
8
Hammer Curl
3
15 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
5 reps
75%
3
Sumo Deadlift (Paused)
3
8 reps
70%
4
Incline Bench Press (Smith Machine)
3
12 reps
60%
5
Lat Pulldown
3
12 reps
6
Barbell Row
2
2
8 reps
12 reps
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
5 reps
75%
3
Sumo Deadlift (Paused)
3
8 reps
70%
4
Incline Bench Press (Smith Machine)
3
12 reps
60%
5
Lat Pulldown
3
12 reps
6
Barbell Row
2
2
8 reps
12 reps
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Sumo Deadlift (Paused)
3
8 reps
65%
4
Lat Pulldown
3
12 reps
5
Barbell Row
2
2
8 reps
12 reps
6
Zercher Squat (Barbell)
3
5 reps
70%
7
Abs Crunch (Bodyweight)
3
8
Incline Bench Press (Smith Machine)
3
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
3 reps
85%
3
Sumo Deadlift (Paused)
3
3 reps
85%
4
Incline Bench Press (Smith Machine)
3
3 reps
85%
5
Lat Pulldown
3
12 reps
6
Barbell Row
2
2
8 reps
12 reps
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
3 reps
85%
3
Sumo Deadlift (Paused)
3
3 reps
85%
4
Incline Bench Press (Smith Machine)
3
3 reps
85%
5
Lat Pulldown
3
12 reps
6
Barbell Row
2
2
8 reps
12 reps
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
3 reps
85%
3
Sumo Deadlift (Paused)
3
3 reps
85%
4
Incline Bench Press (Smith Machine)
3
3 reps
85%
5
Lat Pulldown
3
12 reps
6
Barbell Row
2
2
8 reps
12 reps
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
1 reps
95%
3
Sumo Deadlift (Paused)
3
8 reps
70%
4
Incline Bench Press (Smith Machine)
3
12 reps
60%
5
Lat Pulldown
3
12 reps
6
Barbell Row
2
2
8 reps
12 reps
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
1 reps
95%
3
Sumo Deadlift (Paused)
3
8 reps
70%
4
Incline Bench Press (Smith Machine)
3
12 reps
60%
5
Lat Pulldown
3
12 reps
6
Barbell Row
2
2
8 reps
12 reps
7
Zercher Squat (Barbell)
3
5 reps
70%
8
Abs Crunch (Bodyweight)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
1 reps
95%
3
Sumo Deadlift (Paused)
3
8 reps
65%
4
Lat Pulldown
3
12 reps
5
Barbell Row
2
2
8 reps
12 reps
6
Zercher Squat (Barbell)
3
5 reps
70%
7
Abs Crunch (Bodyweight)
3
8
Incline Bench Press (Smith Machine)
3
12 reps
50%
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)1 Set
AMRAP
90%
2
Squat (Barbell)5 Sets
5 Reps
75%
3
Bench Press (Barbell)3 Sets
5 Reps
75%
4
Deadlift (Barbell)3 Sets
5 Reps
75%
5
Leg Extension2 Sets
AMRAP
6
Lying Leg Curl2 Sets
AMRAP
7
Abs Crunch (Weighted)3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)1 Set
AMRAP
90%
2
Overhead Press (Barbell)5 Sets
5 Reps
75%
3
Bench Press (Close Grip)2 Sets
2 Sets
8 Reps
12 Reps
70%
65%
4
Shoulder Press (Machine)3 Sets
15 Reps
5
Lateral Raise (Dumbbell)2 Sets
15 Reps
6
Lateral Raise (Cable)2 Sets
15 Reps
7
Rear Delt Fly (Dumbbell)5 Sets
12 Reps
8
Hammer Curl3 Sets
15 Reps
9
Tricep Kickback3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)1 Set
AMRAP
90%
2
Bench Press (Barbell)5 Sets
5 Reps
75%
3
Squat (Barbell)3 Sets
5 Reps
75%
4
Deadlift (Barbell)3 Sets
5 Reps
75%
5
Incline Bench Press (Barbell)2 Sets
2 Sets
8 Reps
12 Reps
65%
60%
6
Chest Fly (Cable)2 Sets
15 Reps
7
Chest Fly (Machine)1 Set
15 Reps
8
Hammer Curl2 Sets
15 Reps
9
Tricep Extension (Machine)2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)1 Set
AMRAP
90%
2
Deadlift (Barbell)5 Sets
5 Reps
75%
3
Sumo Deadlift (Paused)3 Sets
8 Reps
70%
4
Incline Bench Press (Smith Machine)3 Sets
12 Reps
60%
5
Lat Pulldown3 Sets
12 Reps
6
Barbell Row2 Sets
2 Sets
8 Reps
12 Reps
7
Zercher Squat (Barbell)3 Sets
5 Reps
70%
8
Abs Crunch (Bodyweight)3 Sets