Program Description
Gain functional strength and hypertrophy
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 04, 2024 02:50
- Last EditedJun 06, 2024 11:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Barbell Row
3
4
Bicep Curl (Cable)
4
5
Farmer's Walk (Weighted)
3
6
Leg Curl
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Front Squat (Paused)
3
3
Push Press (Barbell)
3
4
Lunge (Barbell)
3
5
Push Up
1
6
Tricep Pushdown (Cable)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Push Up
3
3
Tricep Pushdown (Cable)
3
4
Chest Fly (Machine)
1
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Paused)3 Sets
10 Reps
2
Pull-Up (Bodyweight)3 Sets
12 Reps
3
Barbell Row3 Sets
4
Bicep Curl (Cable)4 Sets
5
Farmer's Walk (Weighted)3 Sets
6
Leg Curl3 Sets
Day 2
1
Dip (Bodyweight)3 Sets
2
Front Squat (Paused)3 Sets
3
Push Press (Barbell)3 Sets
4
Lunge (Barbell)3 Sets
5
Push Up1 Set
6
Tricep Pushdown (Cable)3 Sets
Day 3
1
Bicep Curl (Dumbbell)3 Sets
2
Push Up3 Sets
3
Tricep Pushdown (Cable)3 Sets
4
Chest Fly (Machine)1 Set