Program Description
Focus on strength
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedJan 24, 2024 04:56
- Last EditedMay 07, 2024 10:20
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Leg Extension
3
8 reps
4
Snatch (Kettlebell)
3
8 reps
5
Hanging Toes To Bar
3
6 reps
6
Bicep Curl (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Leg Extension
3
8 reps
4
Snatch (Kettlebell)
3
8 reps
5
Hanging Toes To Bar
3
6 reps
6
Bicep Curl (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Leg Extension
3
8 reps
4
Snatch (Kettlebell)
3
8 reps
5
Hanging Toes To Bar
3
6 reps
6
Bicep Curl (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Leg Extension
3
8 reps
4
Snatch (Kettlebell)
3
8 reps
5
Hanging Toes To Bar
3
6 reps
6
Bicep Curl (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Leg Extension
3
8 reps
4
Snatch (Kettlebell)
3
8 reps
5
Hanging Toes To Bar
3
6 reps
6
Bicep Curl (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Leg Extension
3
8 reps
4
Snatch (Kettlebell)
3
8 reps
5
Hanging Toes To Bar
3
6 reps
6
Bicep Curl (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
2
Shoulder Press (Machine)
3
8 reps
3
Chest Fly (Machine)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Tricep Extension (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
2
Shoulder Press (Machine)
3
8 reps
3
Barbell Row
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Tricep Extension (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
2
Shoulder Press (Machine)
3
8 reps
3
Barbell Row
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Tricep Extension (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
2
Shoulder Press (Machine)
3
8 reps
3
Barbell Row
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Tricep Extension (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
2
Shoulder Press (Machine)
3
8 reps
3
Barbell Row
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Tricep Extension (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
2
Shoulder Press (Machine)
3
8 reps
3
Barbell Row
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Tricep Extension (Cable)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
2
Lat Pulldown
3
8 reps
3
Lying Leg Curl
3
10 reps
4
Seated Row (Cable)
1
5
Bicep Curl (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
2
Lat Pulldown
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Bicep Curl (Barbell)
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
2
Lat Pulldown
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Bicep Curl (Barbell)
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
2
Lat Pulldown
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Bicep Curl (Barbell)
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
2
Lat Pulldown
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Bicep Curl (Barbell)
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
2
Lat Pulldown
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Bicep Curl (Barbell)
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Power Clean
3
8 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Preacher Curl (Dumbbell)
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Seated Row (Cable)
3
8 reps
5
Preacher Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Seated Row (Cable)
3
8 reps
5
Preacher Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Seated Row (Cable)
3
8 reps
5
Preacher Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Seated Row (Cable)
3
8 reps
5
Preacher Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Seated Row (Cable)
3
8 reps
5
Preacher Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Leg Extension
3
8 reps
4
Snatch (Kettlebell)
3
8 reps
5
Hanging Toes To Bar
3
6 reps
6
Bicep Curl (Dumbbell)
3
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
2
Shoulder Press (Machine)
3
8 reps
3
Barbell Row
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Tricep Extension (Cable)
3
8 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
2
Lat Pulldown
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Bicep Curl (Barbell)
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Seated Row (Cable)
3
8 reps
5
Preacher Curl (Dumbbell)
3
10 reps
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Pull-Up (Bodyweight)3 Sets
8 Reps
3
Leg Extension3 Sets
8 Reps
4
Snatch (Kettlebell)3 Sets
8 Reps
5
Hanging Toes To Bar3 Sets
6 Reps
6
Bicep Curl (Dumbbell)3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Shoulder Press (Machine)3 Sets
8 Reps
3
Chest Fly (Machine)3 Sets
10 Reps
4
Rear Delt Fly (Machine)3 Sets
10 Reps
5
Tricep Extension (Cable)3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
2
Lat Pulldown3 Sets
8 Reps
3
Lying Leg Curl3 Sets
10 Reps
4
Seated Row (Cable)1 Set
5
Bicep Curl (Barbell)3 Sets
10 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
3
Power Clean3 Sets
8 Reps
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
5
Preacher Curl (Dumbbell)3 Sets
10 Reps
6
Abs Crunch (Weighted)3 Sets
10 Reps