Program kakuatan

Program anu difokuskeun kana ningkatkeun beban dina "Big Three": Squat, Bench Press, sareng Deadlift.

12 weeks 4 days/week

About this program

The "Program kakuatan" 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. Poé 1: Squats

Squats Barbell

5 sets · 3–5 reps · rest 180 sec

Dorongan romania

3 sets · 5–8 reps · rest 120 sec

Extension Leg dina simulator

3 sets · 8–12 reps · rest 90 sec

Bangun dina suku anjeun

4 sets · 10–15 reps · rest 60 sec

Bar nu

3 sets · 45–45 reps · rest 60 sec

Day 2. Poé 2: bench pencét

Bench pencét

5 sets · 3–5 reps · rest 180 sec

Pers Bangku Angkatan Darat

3 sets · 5–8 reps · rest 120 sec

Bench press kalawan cecekelan sempit

3 sets · 6–10 reps · rest 90 sec

Ngagulung dumbbells ka sisi

3 sets · 10–15 reps · rest 60 sec

Extension tina leungeun di blok

3 sets · 10–12 reps · rest 60 sec

Day 3. Poé 3: Deadlift

Angkat paéh

5 sets · 1–3 reps · rest 240 sec

Tarik-up kalawan cecekelan sedeng

4 sets · 5–8 reps · rest 120 sec

Tarik hiji dumbbell dina hiji lamping

3 sets · 6–10 reps · rest 90 sec

Leungeun Bending kalawan barbell a

3 sets · 8–12 reps · rest 60 sec

Ngangkat suku dina vise

3 sets · 10–15 reps · rest 60 sec

Day 4. Poé 4: Bantuan

Squats kalawan barbell dina dada

3 sets · 5–8 reps · rest 120 sec

Blok luhur dorongan

3 sets · 8–12 reps · rest 90 sec

Dumbbell bangku pencét

3 sets · 8–12 reps · rest 90 sec

Traction tina blok ka sabuk bari diuk

3 sets · 8–12 reps · rest 90 sec

Program kakuatan

About this program

Day 1. Poé 1: Squats

Day 2. Poé 2: bench pencét

Day 3. Poé 3: Deadlift

Day 4. Poé 4: Bantuan

Other programs