Program Description
Utilize extremely high volume of exercises after few low reps training blocks.
Program Overview
- LevelAdvanced
- GoalPowerlifting, Bodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedApr 21, 2024 06:43
- Last EditedAug 30, 2024 05:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
2
Box Jump
3
3
Pull-Up (Bodyweight)
3
4
Hanging Leg Raise
3
5
Nordic Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
2
Box Jump
3
3
Pull-Up (Bodyweight)
3
4
Hanging Leg Raise
3
5
Nordic Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
2
Box Jump
3
3
Pull-Up (Bodyweight)
3
4
Hanging Leg Raise
3
5
Nordic Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
2
Box Jump
3
3
Pull-Up (Bodyweight)
3
4
Hanging Leg Raise
3
5
Nordic Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
2
Box Jump
3
3
Pull-Up (Bodyweight)
3
4
Hanging Leg Raise
3
5
Nordic Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
2
Box Jump
3
3
Pull-Up (Bodyweight)
3
4
Hanging Leg Raise
3
5
Nordic Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
2
Leg Curl
10
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
2
Leg Curl
10
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
2
Leg Curl
10
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
2
Leg Curl
10
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
2
Leg Curl
10
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
2
Leg Curl
10
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
2
Incline Bench Press (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
2
Incline Bench Press (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
2
Incline Bench Press (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
2
Incline Bench Press (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
2
Incline Bench Press (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
2
Incline Bench Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
2
Front Squat (Paused)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
2
Front Squat (Paused)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
2
Front Squat (Paused)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
2
Front Squat (Paused)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
2
Front Squat (Paused)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
2
Front Squat (Paused)
3
10 reps
Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)10 Sets
10 Reps
2
Leg Curl10 Sets
10 Reps
Day 4
1
Military Press (Barbell)10 Sets
10 Reps
2
Incline Bench Press (Barbell)3 Sets
Day 5
1
Sumo Deadlift (Barbell)10 Sets
10 Reps
2
Front Squat (Paused)3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)10 Sets
10 Reps
@7.5
2
Tricep Pushdown (Cable)10 Sets
10 Reps
Day 2
1
Step-Up (Weighted)3 Sets
2
Box Jump3 Sets
3
Pull-Up (Bodyweight)3 Sets
4
Hanging Leg Raise3 Sets
5
Nordic Curl3 Sets