Euan strength programme 3

by Euan F.

2 athletes joined

Program Description

Strength training

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 09, 2024 06:47
Last Edited
May 07, 2024 10:39

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Deadlift (Barbell)

3

4 reps

80%

2

Pendlay Row

4

4 reps

80%

3

Inverted Row

1

8 mins

RPE 8

4

Lat Pulldown

3

12 reps

80%

5

Ab Wheel

1

8 mins

RPE 8

Day 1

1

Deadlift (Barbell)

3

4 reps

80%

2

Pendlay Row

4

4 reps

80%

3

Inverted Row

1

8 mins

RPE 8

4

Lat Pulldown

3

12 reps

80%

5

Ab Wheel

1

8 mins

RPE 8

Day 1

1

Deadlift (Barbell)

3

3 reps

80%

2

Pendlay Row

4

4 reps

80%

3

Inverted Row

1

7 mins

RPE 8

4

Lat Pulldown

3

12 reps

80%

5

Ab Wheel

1

8 mins

RPE 8

Day 1

1

Deadlift (Barbell)

3

3 reps

80%

2

Pendlay Row

4

4 reps

80%

3

Inverted Row

1

6 mins

RPE 8

4

Lat Pulldown

3

12 reps

80%

5

Ab Wheel

1

8 mins

RPE 8

Day 2

1

Bench Press (Barbell)

3

4 reps

80%

2

Incline Bench Press (Barbell)

1

2

1

5 reps

3 reps

1 reps

80%

80%

80%

3

Military Press (Barbell)

4

10 reps

80%

4

Lateral Raise (Dumbbell)

3

12 reps

80%

5

Plank (Weighted)

2

AMRAP

RPE 8

Day 2

1

Bench Press (Barbell)

3

4 reps

80%

2

Incline Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

80%

80%

80%

3

Military Press (Barbell)

4

10 reps

80%

4

Lateral Raise (Dumbbell)

3

12 reps

80%

5

Plank (Weighted)

2

AMRAP

RPE 8

Day 2

1

Bench Press (Barbell)

3

3 reps

80%

2

Incline Bench Press (Barbell)

1

2

1

4 reps

2 reps

1 reps

80%

80%

80%

3

Military Press (Barbell)

4

10 reps

80%

4

Lateral Raise (Dumbbell)

3

12 reps

80%

5

Plank (Weighted)

2

AMRAP

RPE 8

Day 2

1

Bench Press (Barbell)

3

4 reps

80%

2

Incline Bench Press (Barbell)

1

1

1

3 reps

2 reps

1 reps

80%

80%

80%

3

Military Press (Barbell)

4

10 reps

80%

4

Lateral Raise (Dumbbell)

3

12 reps

80%

5

Plank (Weighted)

2

AMRAP

RPE 8

Day 3

1

Squat (Barbell)

3

4 reps

80%

2

Romanian Deadlift (Barbell)

4

5 reps

80%

3

Leg Extension

9

10 reps

80%

4

Leg Curl

3

15 reps

80%

5

Seated Calf Raise

2

15 reps

80%

Day 3

1

Squat (Barbell)

3

4 reps

80%

2

Romanian Deadlift (Barbell)

4

5 reps

80%

3

Leg Extension

9

10 reps

80%

4

Leg Curl

3

15 reps

80%

5

Seated Calf Raise

2

15 reps

80%

Day 3

1

Squat (Barbell)

3

3 reps

80%

2

Romanian Deadlift (Barbell)

4

5 reps

80%

3

Leg Extension

9

10 reps

80%

4

Leg Curl

3

15 reps

80%

5

Seated Calf Raise

2

15 reps

80%

Day 3

1

Squat (Barbell)

3

3 reps

80%

2

Romanian Deadlift (Barbell)

4

5 reps

80%

3

Leg Extension

9

10 reps

80%

4

Leg Curl

3

15 reps

80%

5

Seated Calf Raise

2

15 reps

80%

Day 4

1

Bicep Curl (Barbell)

3

15 reps

80%

2

Spider Curl

3

15 reps

80%

3

Monastery Tricep Extension

3

20 reps

80%

4

Push Up

1

100 reps

RPE 8

5

Bicep Curl (Cable)

3

20 reps

80%

Day 4

1

Bicep Curl (Barbell)

3

15 reps

80%

2

Spider Curl

3

15 reps

80%

3

Monastery Tricep Extension

3

20 reps

80%

4

Push Up

1

100 reps

RPE 8

5

Bicep Curl (Cable)

3

20 reps

80%

Day 4

1

Bicep Curl (Barbell)

3

15 reps

80%

2

Spider Curl

3

15 reps

80%

3

Monastery Tricep Extension

3

20 reps

80%

4

Push Up

1

100 reps

RPE 8

5

Bicep Curl (Cable)

3

20 reps

80%

Day 4

1

Bicep Curl (Barbell)

3

15 reps

80%

2

Spider Curl

3

15 reps

80%

3

Monastery Tricep Extension

3

20 reps

80%

4

Push Up

1

100 reps

RPE 8

5

Bicep Curl (Cable)

3

20 reps

80%

Day 1

1

Deadlift (Barbell)

3 Sets

4 Reps

80%

2

Pendlay Row

4 Sets

4 Reps

80%

3

Inverted Row

1 Set

8 mins

@8

4

Lat Pulldown

3 Sets

12 Reps

80%

5

Ab Wheel

1 Set

8 mins

@8

Day 3

1

Squat (Barbell)

3 Sets

4 Reps

80%

2

Romanian Deadlift (Barbell)

4 Sets

5 Reps

80%

3

Leg Extension

9 Sets

10 Reps

80%

4

Leg Curl

3 Sets

15 Reps

80%

5

Seated Calf Raise

2 Sets

15 Reps

80%

Day 4

1

Bicep Curl (Barbell)

3 Sets

15 Reps

80%

2

Spider Curl

3 Sets

15 Reps

80%

3

Monastery Tricep Extension

3 Sets

20 Reps

80%

4

Push Up

1 Set

100 Reps

@8

5

Bicep Curl (Cable)

3 Sets

20 Reps

80%

Day 2

1

Bench Press (Barbell)

3 Sets

4 Reps

80%

2

Incline Bench Press (Barbell)

1 Set

2 Sets

1 Set

5 Reps

3 Reps

1 Reps

80%

80%

80%

3

Military Press (Barbell)

4 Sets

10 Reps

80%

4

Lateral Raise (Dumbbell)

3 Sets

12 Reps

80%

5

Plank (Weighted)

2 Sets

AMRAP

@8