Program daya

Program yang berfokus pada peningkatan beban kerja di "Big Three": Squat, Bench Press, dan Deadlift.

12 weeks 4 days/week

About this program

The "Program daya" program runs for 12 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 19 exercises in total.

Day 1. Hari 1: Jongkok

Barbell Squats

5 sets · 3–5 reps · rest 180 sec

Dorong Rumania

3 sets · 5–8 reps · rest 120 sec

Ekstensi kaki di simulator

3 sets · 8–12 reps · rest 90 sec

Bangun dengan jari kaki Anda

4 sets · 10–15 reps · rest 60 sec

The bar

3 sets · 45–45 reps · rest 60 sec

Day 2. Hari 2: Bench press

Pers bangku

5 sets · 3–5 reps · rest 180 sec

Pers Bangku Tentara

3 sets · 5–8 reps · rest 120 sec

Bench press dengan pegangan sempit

3 sets · 6–10 reps · rest 90 sec

Ayunkan dumbel ke samping

3 sets · 10–15 reps · rest 60 sec

Perpanjangan lengan di blok

3 sets · 10–12 reps · rest 60 sec

Day 3. Hari 3: Deadlift

Deadlift

5 sets · 1–3 reps · rest 240 sec

Pull-up dengan pegangan sedang

4 sets · 5–8 reps · rest 120 sec

Tarik satu halter ke arah miring

3 sets · 6–10 reps · rest 90 sec

Menekuk lengan dengan barbel

3 sets · 8–12 reps · rest 60 sec

Mengangkat kaki di catok

3 sets · 10–15 reps · rest 60 sec

Day 4. Hari 4: Auxiliary

Jongkok dengan barbel di dada

3 sets · 5–8 reps · rest 120 sec

Dorong blok atas

3 sets · 8–12 reps · rest 90 sec

Pers bangku dumbbell

3 sets · 8–12 reps · rest 90 sec

Traksi balok ke sabuk sambil duduk

3 sets · 8–12 reps · rest 90 sec

Program daya

About this program

Day 1. Hari 1: Jongkok

Day 2. Hari 2: Bench press

Day 3. Hari 3: Deadlift

Day 4. Hari 4: Auxiliary

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