70s Powerlifter

(396 reviews)

18 week old school powerlifting protocol to will leave you in a different solar system

Program Description

70s Powerlifter Program, by Alex Bromley, is designed with a heavy influence of the prototypical 70’s lifter here. Many of the accounts of some of the monsters that populated meets at that time, such as Doug Young and Bill Kazmaier, cited high volume approaches with many compound variations and plenty of bodybuilding movements to top it off.

Read more about the program below for an overview and progression guidance.

Program Overview

Coach	Alex Bromley
Level	Intermediate, Advanced
Goal	Powerlifting
Equipment	Full Gym
Time Per Workout	90 minutes
Days Per Week	4 days
Program Length	18 weeks

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Week 1 - Wave 1 · Base Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Bench Press (Wide Grip)	2	10
Incline Bench Press (Barbell)	2	10
Lat Pulldown	3	15
T-Bar Row	3	15
Bicep Curl (Barbell)	3	15
--

Day 2

Exercise	Sets	Reps
Squat (Barbell)	3	10
Wide Squat	2	10
Front Squat (Barbell)	2	10
Leg Extension	3	15
Lunge (Barbell)	3	15
Sit Up	3	15

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	3	10
Bench Press (Wide Grip)	2	10
Behind-the-Neck Push Press	2	10
Lateral Raise (Dumbbell)	3	15
Skull Crusher	3	15
Tricep Rope Push Down (Cable)	3	15
--

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	3	10
Romanian Deadlift (Barbell)	2	10
Good Morning	2	10
Bent Over Row (Barbell)	3	15
Hamstring Curl	3	15
Leg Raise	3	15

Week 2 - Wave 1 · Base Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Incline Bench Press (Barbell)	3	10
Lat Pulldown	4	15
T-Bar Row	4	15
Bicep Curl (Barbell)	4	15
--

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Wide Squat	3	10
Front Squat (Barbell)	3	10
Leg Extension	4	15
Lunge (Barbell)	4	15
Sit Up	4	15

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Behind-the-Neck Push Press	3	10
Lateral Raise (Dumbbell)	4	15
Skull Crusher	4	15
Tricep Rope Push Down (Cable)	4	15
--

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	4	10
Romanian Deadlift (Barbell)	3	10
Good Morning	3	10
Bent Over Row (Barbell)	4	15
Hamstring Curl	4	15
Leg Raise	4	15

Week 3 - Wave 1 · Base Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	5	10
Bench Press (Wide Grip)	4	10
Incline Bench Press (Barbell)	4	10
Lat Pulldown	5	15
T-Bar Row	5	15
Bicep Curl (Barbell)	5	15
--

Day 2

Exercise	Sets	Reps
Squat (Barbell)	5	10
Wide Squat	4	10
Front Squat (Barbell)	4	10
Leg Extension	5	15
Lunge (Barbell)	5	15
Sit Up	5	15

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	5	10
Bench Press (Wide Grip)	4	10
Behind-the-Neck Push Press	4	10
Lateral Raise (Dumbbell)	5	15
Skull Crusher	5	15
Tricep Rope Push Down (Cable)	5	15
--

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	5	10
Romanian Deadlift (Barbell)	4	10
Good Morning	4	10
Bent Over Row (Barbell)	5	15
Hamstring Curl	5	15
Leg Raise	5	15

Week 1 - Wave 2 · Base Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	8
Bench Press (Wide Grip)	2	8
Incline Bench Press (Barbell)	2	8
Lat Pulldown	3	12
T-Bar Row	3	12
Bicep Curl (Barbell)	3	12
--

Day 2

Exercise	Sets	Reps
Squat (Barbell)	3	8
Wide Squat	2	8
Front Squat (Barbell)	2	8
Leg Extension	3	12
Lunge (Barbell)	3	12
Sit Up	3	12

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	3	8
Bench Press (Wide Grip)	2	8
Behind-the-Neck Push Press	2	8
Lateral Raise (Dumbbell)	3	12
Skull Crusher	3	12
Tricep Rope Push Down (Cable)	3	15
--

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	3	8
Romanian Deadlift (Barbell)	2	8
Good Morning	2	8
Bent Over Row (Barbell)	3	12
Hamstring Curl	3	12
Leg Raise	3	12

Week 2 - Wave 2 · Base Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	4	8
Bench Press (Wide Grip)	3	8
Incline Bench Press (Barbell)	3	8
Lat Pulldown	4	12
T-Bar Row	4	12
Bicep Curl (Barbell)	4	12
--

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	8
Wide Squat	3	8
Front Squat (Barbell)	3	8
Leg Extension	4	12
Lunge (Barbell)	4	12
Sit Up	4	12

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	4	8
Bench Press (Wide Grip)	3	8
Behind-the-Neck Push Press	3	8
Lateral Raise (Dumbbell)	4	12
Skull Crusher	4	12
Tricep Rope Push Down (Cable)	4	12
--

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	4	8
Romanian Deadlift (Barbell)	3	8
Good Morning	3	8
Bent Over Row (Barbell)	4	12
Hamstring Curl	4	12
Leg Raise	4	12

Week 3 - Wave 2 · Base Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	5	8
Bench Press (Wide Grip)	4	8
Incline Bench Press (Barbell)	4	8
Lat Pulldown	5	12
T-Bar Row	5	12
Bicep Curl (Barbell)	5	12
--

Day 2

Exercise	Sets	Reps
Squat (Barbell)	5	8
Wide Squat	4	8
Front Squat (Barbell)	4	8
Leg Extension	5	12
Lunge (Barbell)	5	12
Sit Up	5	12

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	5	8
Bench Press (Wide Grip)	4	8
Behind-the-Neck Push Press	4	8
Lateral Raise (Dumbbell)	5	12
Skull Crusher	5	12
Tricep Rope Push Down (Cable)	5	12
--

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	5	8
Romanian Deadlift (Barbell)	4	8
Good Morning	4	8
Bent Over Row (Barbell)	5	12
Hamstring Curl	5	12
Leg Raise	5	12

Week 1 - Wave 3 · Base Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	5
Bench Press (Wide Grip)	3	6
Incline Bench Press (Barbell)	3	6
Lat Pulldown	3	10
T-Bar Row	3	10
Bicep Curl (Barbell)	3	10
--

Day 2

Exercise	Sets	Reps
Squat (Barbell)	3	5
Wide Squat	3	6
Front Squat (Barbell)	3	6
Leg Extension	3	10
Lunge (Barbell)	3	10
Sit Up	3	10

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	3	5
Bench Press (Wide Grip)	3	6
Behind-the-Neck Push Press	3	6
Lateral Raise (Dumbbell)	3	10
Skull Crusher	3	10
Tricep Rope Push Down (Cable)	3	10
--

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	3	5
Romanian Deadlift (Barbell)	3	6
Good Morning	3	6
Bent Over Row (Barbell)	3	10
Hamstring Curl	3	10
Leg Raise	3	10

Week 2 - Wave 3 · Base Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	4	5
Bench Press (Wide Grip)	4	6
Incline Bench Press (Barbell)	4	6
Lat Pulldown	4	10
T-Bar Row	4	10
Bicep Curl (Barbell)	4	10
--

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	5
Wide Squat	4	6
Front Squat (Barbell)	4	6
Leg Extension	4	10
Lunge (Barbell)	4	10
Sit Up	4	10

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	4	5
Bench Press (Wide Grip)	4	6
Behind-the-Neck Push Press	4	6
Lateral Raise (Dumbbell)	4	10
Skull Crusher	4	10
Tricep Rope Push Down (Cable)	4	10
--

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	4	5
Romanian Deadlift (Barbell)	4	6
Good Morning	4	6
Bent Over Row (Barbell)	4	10
Hamstring Curl	4	10
Leg Raise	4	10

Week 3 - Wave 3 · Base Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	5	5
Bench Press (Wide Grip)	5	6
Incline Bench Press (Barbell)	5	6
Lat Pulldown	5	10
T-Bar Row	5	10
Bicep Curl (Barbell)	5	10
--

Day 2

Exercise	Sets	Reps
Squat (Barbell)	5	5
Wide Squat	5	6
Front Squat (Barbell)	5	6
Leg Extension	5	10
Lunge (Barbell)	5	10
Sit Up	5	10

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	5	5
Bench Press (Wide Grip)	5	6
Behind-the-Neck Push Press	5	6
Lateral Raise (Dumbbell)	5	10
Skull Crusher	5	10
Tricep Rope Push Down (Cable)	5	10
--

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	5	5
Romanian Deadlift (Barbell)	5	6
Good Morning	5	6
Bent Over Row (Barbell)	5	10
Hamstring Curl	5	10
Leg Raise	5	10

Week 1 - Wave 1 · Peak Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	5	3
Bench Press (Paused)	5	5
Floor Press (Barbell)	5	5
Lat Pulldown	5	9
Kroc Row	5	9
Hammer Curl	5	9
--

* 1RM of Bench Press (Barbell)

Day 2

Exercise	Sets	Reps
Squat (Barbell)	5	3
Squat (Paused)	5	5
High Box Squat	5	5
Leg Press	5	9
Side Bend (Dumbbell)	5	9
--

* 1RM of Squat (Barbell)

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	5	3
Push Press (Barbell)	5	5
Standing Pin Press	5	5
Upright Row (Barbell)	5	9
JM Press	5	9
French Press	5	9
--

* 1RM of Overhead Press (Barbell)

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	5	3
Block Deadlift (Barbell)	5	5
Sumo Deadlift (Barbell)	5	5
Pendlay Row	5	9
Ab Wheel	5	9
--

* 1RM of Deadlift (Barbell)

Week 2 - Wave 1 · Peak Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	2	3
	1	3+
Bench Press (Paused)	4	5
Floor Press (Barbell)	4	5
Lat Pulldown	4	9
Kroc Row	4	9
Hammer Curl	4	9

* 1RM of Bench Press (Barbell)

Day 2

Exercise	Sets	Reps
Squat (Barbell)	2	3
	1	3+
Squat (Paused)	4	5
High Box Squat	4	5
Leg Press	4	9
Side Bend (Dumbbell)	4	9

* 1RM of Squat (Barbell)

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	2	3
	1	3+
Push Press (Barbell)	4	5
Standing Pin Press	4	5
Upright Row (Barbell)	4	9
JM Press	4	9
French Press	4	9

* 1RM of Overhead Press (Barbell)

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	2	3
	1	3+
Block Deadlift (Barbell)	4	5
Sumo Deadlift (Barbell)	4	5
Pendlay Row	4	9
Ab Wheel	4	9

* 1RM of Deadlift (Barbell)

Week 3 - Wave 1 · Peak Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	1	3
Bench Press (Paused)	3	5
Floor Press (Barbell)	3	5
Lat Pulldown	2	9
Kroc Row	2	9
Hammer Curl	2	9
--

* 1RM of Bench Press (Barbell)

Day 2

Exercise	Sets	Reps
Squat (Barbell)	1	3
Squat (Paused)	3	5
High Box Squat	3	5
Leg Press	2	9
Side Bend (Dumbbell)	2	9
--

* 1RM of Squat (Barbell)

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	1	3
Push Press (Barbell)	3	5
Standing Pin Press	3	5
Upright Row (Barbell)	2	9
JM Press	2	9
French Press	2	9
--

* 1RM of Overhead Press (Barbell)

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	3
Block Deadlift (Barbell)	3	5
Sumo Deadlift (Barbell)	3	5
Pendlay Row	2	9
Ab Wheel	2	9
--

* 1RM of Deadlift (Barbell)

Week 1 - Wave 2 · Peak Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	4	2
	1	2+
Bench Press (Paused)	5	4
Floor Press (Barbell)	5	4
Lat Pulldown	5	7
Kroc Row	5	7
Hammer Curl	5	7

* 1RM of Bench Press (Barbell)

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	2
	1	2+
Squat (Paused)	5	4
High Box Squat	5	4
Leg Press	5	7
Side Bend (Dumbbell)	5	7

* 1RM of Squat (Barbell)

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	4	2
	1	2+
Push Press (Barbell)	5	4
Standing Pin Press	5	4
Upright Row (Barbell)	5	7
JM Press	5	7
French Press	5	7

* 1RM of Overhead Press (Barbell)

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	4	2
	1	2+
Block Deadlift (Barbell)	5	4
Sumo Deadlift (Barbell)	5	4
Pendlay Row	5	7
Ab Wheel	5	7

* 1RM of Deadlift (Barbell)

Week 2 - Wave 2 · Peak Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	2	2
	1	2+
Bench Press (Paused)	4	4
Floor Press (Barbell)	4	4
Lat Pulldown	4	7
Kroc Row	4	7
Hammer Curl	4	7

* 1RM of Bench Press (Barbell)

Day 2

Exercise	Sets	Reps
Squat (Barbell)	2	2
	1	2+
Squat (Paused)	4	4
High Box Squat	4	4
Leg Press	4	7
Side Bend (Dumbbell)	4	7

* 1RM of Squat (Barbell)

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	2	2
	1	2+
Push Press (Barbell)	4	4
Standing Pin Press	4	4
Upright Row (Barbell)	4	7
JM Press	4	7
French Press	4	7

* 1RM of Overhead Press (Barbell)

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	2	2
	1	2+
Block Deadlift (Barbell)	4	4
Sumo Deadlift (Barbell)	4	4
Pendlay Row	4	7
Ab Wheel	4	7

* 1RM of Deadlift (Barbell)

Week 3 - Wave 2 · Peak Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	1	2
Bench Press (Paused)	3	4
Floor Press (Barbell)	3	4
Lat Pulldown	2	7
Kroc Row	2	7
Hammer Curl	2	7
--

* 1RM of Bench Press (Barbell)

Day 2

Exercise	Sets	Reps
Squat (Barbell)	1	2
Squat (Paused)	3	4
High Box Squat	3	4
Leg Press	2	7
Side Bend (Dumbbell)	2	7
--

* 1RM of Squat (Barbell)

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	1	2
Push Press (Barbell)	3	4
Standing Pin Press	3	4
Upright Row (Barbell)	2	7
JM Press	2	7
French Press	2	7
--

* 1RM of Overhead Press (Barbell)

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	2
Block Deadlift (Barbell)	3	4
Sumo Deadlift (Barbell)	3	4
Pendlay Row	2	7
Ab Wheel	2	7
--

* 1RM of Deadlift (Barbell)

Week 1 - Wave 3 · Peak Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	5	1
Bench Press (Paused)	5	3
Floor Press (Barbell)	5	3
Lat Pulldown	5	5
Kroc Row	5	5
Hammer Curl	5	5
--

* 1RM of Bench Press (Barbell)

Day 2

Exercise	Sets	Reps
Squat (Barbell)	5	1
Squat (Paused)	5	3
High Box Squat	5	3
Leg Press	5	5
Side Bend (Dumbbell)	5	5
--

* 1RM of Squat (Barbell)

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	5	1
Push Press (Barbell)	5	3
Standing Pin Press	5	3
Upright Row (Barbell)	5	5
JM Press	5	5
French Press	5	5
--

* 1RM of Overhead Press (Barbell)

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	5	1
Block Deadlift (Barbell)	5	3
Sumo Deadlift (Barbell)	5	3
Pendlay Row	5	5
Ab Wheel	5	5
--

* 1RM of Deadlift (Barbell)

Week 2 - Wave 3 · Peak Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	1
Bench Press (Paused)	4	3
Floor Press (Barbell)	4	3
Lat Pulldown	4	5
Kroc Row	4	5
Hammer Curl	4	5
--

* 1RM of Bench Press (Barbell)

Day 2

Exercise	Sets	Reps
Squat (Barbell)	3	1
Squat (Paused)	4	3
High Box Squat	4	3
Leg Press	4	5
Side Bend (Dumbbell)	4	5
--

* 1RM of Squat (Barbell)

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	3	1
Push Press (Barbell)	4	3
Standing Pin Press	4	3
Upright Row (Barbell)	4	5
JM Press	4	5
French Press	4	5
--

* 1RM of Overhead Press (Barbell)

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	3	1
Block Deadlift (Barbell)	4	3
Sumo Deadlift (Barbell)	4	3
Pendlay Row	4	5
Ab Wheel	4	5
--

* 1RM of Deadlift (Barbell)

Week 3 - Wave 3 · Peak Phase

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	1	1
Bench Press (Paused)	3	3
Floor Press (Barbell)	3	3
Lat Pulldown	2	5
Kroc Row	2	5
Hammer Curl	2	5
--

* 1RM of Bench Press (Barbell)

Day 2

Exercise	Sets	Reps
Squat (Barbell)	1	1
Squat (Paused)	3	3
High Box Squat	3	3
Leg Press	2	5
Side Bend (Dumbbell)	2	5
--

* 1RM of Squat (Barbell)

Day 3

Exercise	Sets	Reps
Overhead Press (Barbell)	1	1
Push Press (Barbell)	3	3
Standing Pin Press	3	3
Upright Row (Barbell)	2	5
JM Press	2	5
French Press	2	5
--

* 1RM of Overhead Press (Barbell)

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	1
Block Deadlift (Barbell)	3	3
Sumo Deadlift (Barbell)	3	3
Pendlay Row	2	5
Ab Wheel	2	5
--

* 1RM of Deadlift (Barbell)

What People Are Saying

4.1/ 5

See all

Ty C.Man, 34

3 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Great setup to build muscle endurance, and then muscle strength

2 days ago

Sean M.Man, 17

3 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Gained roughly 10 lbs of muscle and even lost some fat. Weights went up about 10-20 lbs for most lifts specifically my OHP and my back movements.

3 days ago

Aaron V.Man, 1

9 weeks complete

8 years of prior experience

As expected strength gains

More than expected muscle gains

None modifications

Calorie Surplus, 8hrs of sleep, no alcohol, creatine, numbers and size will blow up

4 days ago

70s Powerlifter Program

4 Days per week
Upper/Lower/Upper/Lower (1 lift each day)
3 - 3 Week Volumizing Waves
3 - 3 Week Intensifying Waves
Leans on both Variations of Main Lift and Bodybuilding Work

PROGRAM OVERVIEW

There’s a heavy influence of the prototypical 70’s lifter here. Many of the accounts of some of the monsters that populated meets at that time, such as Doug Young and Bill Kazmaier, cited high volume approaches with many compound variations and plenty of bodybuilding movements to top it off.

There was also an apparent lack of creativity in the progressions, something I see as a positive. If the main lift was done for 5 sets of 10, often times, so were the second and third. Turns out they all progressed just as well as if they had been done for 8s, 6s, 12s, or anything in between. Each lift doesn’t, in fact, need it’s own unique progression scheme. Just set a baseline of work for each lift and progress forward.

PROGRAM INSTRUCTIONS

Main movement %'s
The range in percentages (ex. 60-65-75%) is to give you flexibility depending on how you recover each week. If the weight moves well, do most of your sets at the top range. If you feel under-recovered, do all of them at the low end. Increases in weight is second priority; the important thing is that weight doesn't go down as you add a set each week.

Deload weeks
Deload weeks are not included in the written program. However, take deload weeks as needed.

Be warned
This is an abnormal amount of work. The point of programming is to adapt to amounts of work that you are not used to. If you commit to this, understand that success hinges on reasonable weight selection. You will be more and more fatigued for each successive compound movement, so be prepared to adjust the weights way down. If any set in the Base phase was within 3 reps of failure, it was too heavy.