basic strength 101

by Arnav S.

1 athletes joined

Program Description

reyx

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Feb 08, 2025 04:07
Last Edited
Feb 08, 2025 04:10

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WEEK 1

Day 1

1

Squat (Barbell)

5

5 reps

75%

2

Pendlay Row

3

5 reps

-

3

Pull-Up (Weighted)

3

3 reps

-

4

Bicep Curl (Cable)

3

15 reps

-

Day 2

1

Bench Press (Barbell)

5

5 reps

75%

2

Military Press (Barbell)

3

10 reps

-

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

Day 3

1

Sumo Deadlift (Barbell)

5

5 reps

75%

2

Bent Over Row (Barbell)

3

8 reps

-

3

Pull-Up (Weighted)

3

3 reps

-

4

Bicep Curl (Cable)

3

15 reps

-

Day 4

1

Bench Press (Barbell)

3

8 reps

65%

2

Incline Bench Press (Barbell)

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

15 reps

-

4

Skull Crusher (Dumbbell)

3

12 reps

-

Day 5

1

Zercher Squat (Barbell)

3

5 reps

-

2

Romanian Deadlift (Barbell)

3

5 reps

-

3

Leg Extension

3

12 reps

-

4

Leg Curl

3

12 reps

-

Day 6

1

Incline Bench Press (Dumbbell)

3

10 reps

-

2

Lat Pulldown

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

15 reps

-

4

Incline Curl (Dumbbell)

3

8 reps

-

5

Dip (Weighted)

3

12 reps

-

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

75%

2

Pendlay Row

3 Sets

5 Reps

-

3

Pull-Up (Weighted)

3 Sets

3 Reps

-

4

Bicep Curl (Cable)

3 Sets

15 Reps

-

Day 2

1

Bench Press (Barbell)

5 Sets

5 Reps

75%

2

Military Press (Barbell)

3 Sets

10 Reps

-

3

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

Day 3

1

Sumo Deadlift (Barbell)

5 Sets

5 Reps

75%

2

Bent Over Row (Barbell)

3 Sets

8 Reps

-

3

Pull-Up (Weighted)

3 Sets

3 Reps

-

4

Bicep Curl (Cable)

3 Sets

15 Reps

-

Day 4

1

Bench Press (Barbell)

3 Sets

8 Reps

65%

2

Incline Bench Press (Barbell)

3 Sets

10 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-

4

Skull Crusher (Dumbbell)

3 Sets

12 Reps

-

Day 5

1

Zercher Squat (Barbell)

3 Sets

5 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

5 Reps

-

3

Leg Extension

3 Sets

12 Reps

-

4

Leg Curl

3 Sets

12 Reps

-

Day 6

1

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

-

2

Lat Pulldown

3 Sets

12 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-

4

Incline Curl (Dumbbell)

3 Sets

8 Reps

-

5

Dip (Weighted)

3 Sets

12 Reps

-