Krov Strength
This program is meant to help build muscle by increasing the intensity of the workouts each week. It is percentage and RPE based, so it will be easy to follow! This program is great for a beginner but also can be used by lifters with experience. The focus is muscle building so it can also be a great program for a powerlifter or any strength lifter on an off season.
7 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
12, 10, 8, 8 @ 60, 65, 67, 67 %
B
Incline DB Bench Press
15, 15, 12, 12, 10 @ 6, 6, 6.5, 6.5, 7
C
DB Chest Fly
15, 12, 12 @ 6, 6.5, 7
D
Seated Chest Press
15, 12, 12 @ 6, 6.5, 7
E
Push-Up
F
Alternating DB Hammer Curl
3 x 12 @ 6, 6, 6.5
G
Barbell Bicep Curl
3 x 15 @ 6.5, 6.5, 7
H
Seated Incline DB Curls
3 x 12 @ 6.5, 6.5, 7
A
Deadlift
4 x 10 @ 60, 65, 67, 67 %
B
Seated Cable Row
3 x 15 @ 6, 6.5, 7
C
Lat Pulldown
15, 15, 15, _ @ 6, 6.5, 7, 6
D
Lat Pulldown
12, 12, 12, _ @ 6, 6.5, 7, 6
E
1-Arm DB Row
15, 12, 10, 10 @ 6, 6.5, 7, 7
F
Bent Over Row
4 x 10 @ 6, 6, 6.5, 7
G
Pullover
H
Hyperextension
A
Lying Leg Curl
4 x 15 @ 6, 6.5, 6.5, 7
B
RDL
4 x 15 @ 6, 6.5, 6.5, 7
C
Hack Squat
4 x 12 @ 6, 6.5, 6.5, 7
D
Seated leg curl
4 x 10 @ 6, 6.5, 6.5, 7
E
Bulgarian Split Squat
3 x 15 @ 6, 6.5, 7
A
DB Lateral Raise
3 x 15 @ 6, 6.5, 7
B
DB Shoulder Press
3 x 12 @ 6, 6.5, 7
C
Single Arm Front Cable Raise
20, 15, 15, 12 @ 6, 6.5, 6.5, 7
D
Barbell Upright Row
15, 12, 12 @ 6, 6.5, 6.5
E
Cable Face Pulls
15, 12, 12 @ 6, 6.5, 7
F
Bent Over Rear Delt Fly
3 x 15 @ 6, 6.5, 7
G1
DB Shrug
3 x 10 @ 7
G2
DB Farmer's Carry
3 x 20 @ 7
H
Dip
4 x 15
I
Skull Crushers
12, 12, 15, 15 @ 6.5, 6.5, 7, 7
J
Tricep Pushdown
15, 12, 10, 8 @ 6, 6.5, 6.5, 7
A
Back Squat
10, 10, 10, 12, 12, 12 @ 6, 6, 6.5, 6.5, 7, 7
B
Leg Extension
3 x 15 @ 6, 6.5, 7
C
Leg Press
20, 20, 15, 12 @ 6, 6.5, 6.5, 7
D
Goblet Squat
4 x 10 @ 6, 6.5, 6.5, 7
E
DB Lunge
10, 10, 8, 8 @ 6.5, 6.5, 7, 7
F1
Calf Raise
4 x 10 @ 7
F2
Tibia work
4 x 10 @ 7
A
Treadmill Work
1 x 1 @ 20:00
B
BB Wrist Curls
3 x 15 @ 6, 6, 6.5
C
Reverse BB Wrist Curls
3 x 15 @ 6, 6, 6.5
D
Plate Pinch Grip Hold
0:30, 0:45, 1:00 @ 25 lb
E1
KB Russian Twist
3 x 20 @ 6
E2
Mountain Climbers
0:30, 0:35, 0:40
F1
Dead Bug
0:30, 0:35, 0:45
F2
Hanging Knee Raise
3 x 20
A
Walk
3 x 10:00
B
Pigeon Stretch
0:30, 0:45
C
Kneeling Hip Flexor Stretch
0:35, 0:45
D
Banded Ankle Dorsiflexion Mobilization
2 x 0:30
E
Hamstring Rope Stretch
2 x 0:30
F
Matador Stretch
3 x 0:30
