Pau Fullbody S&H Program

by Xec Fit

1 athletes joined

Program Description

Intenta pujar 2,5 Kg cada sessió als exercicis principals.

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 04, 2024 04:30
Last Edited
May 07, 2024 10:08

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Box Squat (Barbell)

4

5 reps

2

Bench Press (Barbell)

1

AMRAP

3

Bench Press (Barbell)

3

5 reps

4

Rack Pull (Barbell)

4

5 reps

5

Lunge (Dumbbell)

2

10-12 reps

RPE 8

Day 1

1

Box Squat (Barbell)

4

5 reps

2

Bench Press (Barbell)

1

AMRAP

3

Bench Press (Barbell)

3

5 reps

4

Rack Pull (Barbell)

4

5 reps

5

Lunge (Dumbbell)

2

10-12 reps

RPE 8

Day 1

1

Box Squat (Barbell)

4

5 reps

2

Bench Press (Barbell)

1

AMRAP

3

Bench Press (Barbell)

3

5 reps

4

Rack Pull (Barbell)

4

5 reps

5

Lunge (Dumbbell)

2

10-12 reps

RPE 8

Day 1

1

Box Squat (Barbell)

4

5 reps

2

Bench Press (Barbell)

1

AMRAP

3

Bench Press (Barbell)

3

5 reps

4

Rack Pull (Barbell)

4

5 reps

5

Lunge (Dumbbell)

2

10-12 reps

RPE 8

Day 2

1

Bench Press (Barbell)

1

AMRAP

2

Bench Press (Barbell)

3

8 reps

3

Goblet Squat

3

8 reps

4

Barbell Row

1

AMRAP

5

Barbell Row

3

8 reps

6

Lateral Raise (Dumbbell)

2

10-15 reps

RPE 10

Day 2

1

Bench Press (Barbell)

1

AMRAP

2

Bench Press (Barbell)

3

8 reps

3

Goblet Squat

3

8 reps

4

Barbell Row

1

AMRAP

5

Barbell Row

3

8 reps

6

Lateral Raise (Dumbbell)

2

10-15 reps

RPE 10

Day 2

1

Bench Press (Barbell)

1

AMRAP

2

Bench Press (Barbell)

3

8 reps

3

Goblet Squat

3

8 reps

4

Barbell Row

1

AMRAP

5

Barbell Row

3

8 reps

6

Lateral Raise (Dumbbell)

2

10-15 reps

RPE 10

Day 2

1

Bench Press (Barbell)

1

AMRAP

2

Bench Press (Barbell)

3

8 reps

3

Goblet Squat

3

8 reps

4

Barbell Row

1

AMRAP

5

Barbell Row

3

8 reps

6

Lateral Raise (Dumbbell)

2

10-15 reps

RPE 10

Day 3

1

Box Squat (Barbell)

4

5 reps

2

Push Press (Barbell)

3

5 reps

3

Rack Pull (Barbell)

3

5 reps

4

Incline Bench Press (Dumbbell)

2

8-12 reps

RPE 10

5

Underhand Lat Pulldown

2

8-12 reps

RPE 10

Day 3

1

Box Squat (Barbell)

4

5 reps

2

Push Press (Barbell)

3

5 reps

3

Rack Pull (Barbell)

3

5 reps

4

Incline Bench Press (Dumbbell)

2

8-12 reps

RPE 10

5

Underhand Lat Pulldown

2

8-12 reps

RPE 10

Day 3

1

Box Squat (Barbell)

4

5 reps

2

Push Press (Barbell)

3

5 reps

3

Rack Pull (Barbell)

3

5 reps

4

Incline Bench Press (Dumbbell)

2

8-12 reps

RPE 10

5

Underhand Lat Pulldown

2

8-12 reps

RPE 10

Day 3

1

Box Squat (Barbell)

4

5 reps

2

Push Press (Barbell)

3

5 reps

3

Rack Pull (Barbell)

3

5 reps

4

Incline Bench Press (Dumbbell)

2

8-12 reps

RPE 10

5

Underhand Lat Pulldown

2

8-12 reps

RPE 10

Day 1

1

Box Squat (Barbell)

4 Sets

5 Reps

2

Bench Press (Barbell)

1 Set

AMRAP

3

Bench Press (Barbell)

3 Sets

5 Reps

4

Rack Pull (Barbell)

4 Sets

5 Reps

5

Lunge (Dumbbell)

2 Sets

10-12 Reps

@8

Day 2

1

Bench Press (Barbell)

1 Set

AMRAP

2

Bench Press (Barbell)

3 Sets

8 Reps

3

Goblet Squat

3 Sets

8 Reps

4

Barbell Row

1 Set

AMRAP

5

Barbell Row

3 Sets

8 Reps

6

Lateral Raise (Dumbbell)

2 Sets

10-15 Reps

@10

Day 3

1

Box Squat (Barbell)

4 Sets

5 Reps

2

Push Press (Barbell)

3 Sets

5 Reps

3

Rack Pull (Barbell)

3 Sets

5 Reps

4

Incline Bench Press (Dumbbell)

2 Sets

8-12 Reps

@10

5

Underhand Lat Pulldown

2 Sets

8-12 Reps

@10