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70s Powerlifter

by Alex Bromley
7,070 athletes joined

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

4.41
(370 ratings)

PROGRAM DESCRIPTION

The 70s Powerlifter Program, by Alex Bromley, is designed with a heavy influence of the prototypical 70’s powerlifter here (hence the name). 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

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    90 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
60%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6-7
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6-7
4
Lat Pulldown
3
15 reps
-
5
T-Bar Row
3
15 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
62.5%
2
Bench Press (Wide Grip)
3
10 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6-8
4
Lat Pulldown
4
15 reps
-
5
T-Bar Row
4
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
65%
2
Bench Press (Wide Grip)
4
10 reps
RPE 6-9
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6-9
4
Lat Pulldown
5
15 reps
-
5
T-Bar Row
5
15 reps
-
6
Bicep Curl (Barbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Bench Press (Wide Grip)
2
8 reps
RPE 6-7
3
Incline Bench Press (Barbell)
2
8 reps
RPE 6-7
4
Lat Pulldown
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
67.5%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Lat Pulldown
4
12 reps
-
5
T-Bar Row
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
70%
2
Bench Press (Wide Grip)
4
8 reps
RPE 6-9
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6-9
4
Lat Pulldown
5
12 reps
-
5
T-Bar Row
5
12 reps
-
6
Bicep Curl (Barbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Wide Grip)
3
6 reps
RPE 6-7
3
Incline Bench Press (Barbell)
3
6 reps
RPE 6-7
4
Lat Pulldown
3
10 reps
-
5
T-Bar Row
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72.5%
2
Bench Press (Wide Grip)
4
6 reps
RPE 6-8
3
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
4
Lat Pulldown
4
10 reps
-
5
T-Bar Row
4
10 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Wide Grip)
5
6 reps
RPE 6-9
3
Incline Bench Press (Barbell)
5
6 reps
RPE 6-9
4
Lat Pulldown
5
10 reps
-
5
T-Bar Row
5
10 reps
-
6
Bicep Curl (Barbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Bench Press (Paused)
5
5 reps
70%*
3
Floor Press (Barbell)
5
5 reps
70%*
4
Lat Pulldown
5
9 reps
-
5
Kroc Row
5
9 reps
-
6
Hammer Curl
5
9 reps
-
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3+ reps
85%
85%
2
Bench Press (Paused)
4
5 reps
75%*
3
Floor Press (Barbell)
4
5 reps
75%*
4
Lat Pulldown
4
9 reps
-
5
Kroc Row
4
9 reps
-
6
Hammer Curl
4
9 reps
-
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
80%*
3
Floor Press (Barbell)
3
5 reps
80%*
4
Lat Pulldown
2
9 reps
-
5
Kroc Row
2
9 reps
-
6
Hammer Curl
2
9 reps
-
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
2 reps
2+ reps
85%
85%
2
Bench Press (Paused)
5
4 reps
75%*
3
Floor Press (Barbell)
5
4 reps
75%*
4
Lat Pulldown
5
7 reps
-
5
Kroc Row
5
7 reps
-
6
Hammer Curl
5
7 reps
-
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2+ reps
90%
90%
2
Bench Press (Paused)
4
4 reps
80%*
3
Floor Press (Barbell)
4
4 reps
80%*
4
Lat Pulldown
4
7 reps
-
5
Kroc Row
4
7 reps
-
6
Hammer Curl
4
7 reps
-
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Paused)
3
4 reps
85%*
3
Floor Press (Barbell)
3
4 reps
85%*
4
Lat Pulldown
2
7 reps
-
5
Kroc Row
2
7 reps
-
6
Hammer Curl
2
7 reps
-
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
90%
2
Bench Press (Paused)
5
3 reps
80%*
3
Floor Press (Barbell)
5
3 reps
80%*
4
Lat Pulldown
5
5 reps
-
5
Kroc Row
5
5 reps
-
6
Hammer Curl
5
5 reps
-
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Bench Press (Paused)
4
3 reps
85%*
3
Floor Press (Barbell)
4
3 reps
85%*
4
Lat Pulldown
4
5 reps
-
5
Kroc Row
4
5 reps
-
6
Hammer Curl
4
5 reps
-
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
3
3 reps
90%*
3
Floor Press (Barbell)
3
3 reps
90%*
4
Lat Pulldown
2
5 reps
-
5
Kroc Row
2
5 reps
-
6
Hammer Curl
2
5 reps
-
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Wide Squat
2
10 reps
RPE 6-7
3
Front Squat (Barbell)
2
10 reps
RPE 6-7
4
Leg Extension
3
15 reps
-
5
Lunge (Barbell)
3
15 reps
-
6
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
62.5%
2
Wide Squat
3
10 reps
RPE 6-8
3
Front Squat (Barbell)
3
10 reps
RPE 6-8
4
Leg Extension
4
15 reps
-
5
Lunge (Barbell)
4
15 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Wide Squat
4
10 reps
RPE 6-9
3
Front Squat (Barbell)
4
10 reps
RPE 6-9
4
Leg Extension
5
15 reps
-
5
Lunge (Barbell)
5
15 reps
-
6
Sit Up
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Wide Squat
2
8 reps
RPE 6-7
3
Front Squat (Barbell)
2
8 reps
RPE 6-7
4
Leg Extension
3
12 reps
-
5
Lunge (Barbell)
3
12 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
67.5%
2
Wide Squat
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Leg Extension
4
12 reps
-
5
Lunge (Barbell)
4
12 reps
-
6
Sit Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
70%
2
Wide Squat
4
8 reps
RPE 6-9
3
Front Squat (Barbell)
4
8 reps
RPE 6-9
4
Leg Extension
5
12 reps
-
5
Lunge (Barbell)
5
12 reps
-
6
Sit Up
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Wide Squat
3
6 reps
RPE 6-7
3
Front Squat (Barbell)
3
6 reps
RPE 6-7
4
Leg Extension
3
10 reps
-
5
Lunge (Barbell)
3
10 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72.5%
2
Wide Squat
4
6 reps
RPE 6-8
3
Front Squat (Barbell)
4
6 reps
RPE 6-8
4
Leg Extension
4
10 reps
-
5
Lunge (Barbell)
4
10 reps
-
6
Sit Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Wide Squat
5
6 reps
RPE 6-9
3
Front Squat (Barbell)
5
6 reps
RPE 6-9
4
Leg Extension
5
10 reps
-
5
Lunge (Barbell)
5
10 reps
-
6
Sit Up
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Squat (Paused)
5
5 reps
70%*
3
High Box Squat
5
5 reps
70%*
4
Leg Press
5
9 reps
-
5
Side Bend (Dumbbell)
5
9 reps
-
* 1RM of Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3+ reps
85%
85%
2
Squat (Paused)
4
5 reps
75%*
3
High Box Squat
4
5 reps
75%*
4
Leg Press
4
9 reps
-
5
Side Bend (Dumbbell)
4
9 reps
-
* 1RM of Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Squat (Paused)
3
5 reps
80%*
3
High Box Squat
3
5 reps
80%*
4
Leg Press
2
9 reps
-
5
Side Bend (Dumbbell)
2
9 reps
-
* 1RM of Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
2 reps
2+ reps
85%
85%
2
Squat (Paused)
5
4 reps
75%*
3
High Box Squat
5
4 reps
75%*
4
Leg Press
5
7 reps
-
5
Side Bend (Dumbbell)
5
7 reps
-
* 1RM of Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
2+ reps
90%
90%
2
Squat (Paused)
4
4 reps
80%*
3
High Box Squat
4
4 reps
80%*
4
Leg Press
4
7 reps
-
5
Side Bend (Dumbbell)
4
7 reps
-
* 1RM of Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 10
2
Squat (Paused)
3
4 reps
85%*
3
High Box Squat
3
4 reps
85%*
4
Leg Press
2
7 reps
-
5
Side Bend (Dumbbell)
2
7 reps
-
* 1RM of Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Squat (Paused)
5
3 reps
80%*
3
High Box Squat
5
3 reps
80%*
4
Leg Press
5
5 reps
-
5
Side Bend (Dumbbell)
5
5 reps
-
* 1RM of Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Squat (Paused)
4
3 reps
85%*
3
High Box Squat
4
3 reps
85%*
4
Leg Press
4
5 reps
-
5
Side Bend (Dumbbell)
4
5 reps
-
* 1RM of Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Paused)
3
3 reps
90%*
3
High Box Squat
3
3 reps
90%*
4
Leg Press
2
5 reps
-
5
Side Bend (Dumbbell)
2
5 reps
-
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6-7
3
Behind-the-Neck Push Press
2
10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
62.5%
2
Bench Press (Wide Grip)
3
10 reps
RPE 6-8
3
Behind-the-Neck Push Press
3
10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Skull Crusher
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
65%
2
Bench Press (Wide Grip)
4
10 reps
RPE 6-9
3
Behind-the-Neck Push Press
4
10 reps
RPE 6-9
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Skull Crusher
5
15 reps
-
6
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Wide Grip)
2
8 reps
RPE 6-7
3
Behind-the-Neck Push Press
2
8 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
67.5%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Behind-the-Neck Push Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
70%
2
Bench Press (Wide Grip)
4
8 reps
RPE 6-9
3
Behind-the-Neck Push Press
4
8 reps
RPE 6-9
4
Lateral Raise (Dumbbell)
5
12 reps
-
5
Skull Crusher
5
12 reps
-
6
Tricep Rope Push Down (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
70%
2
Bench Press (Wide Grip)
3
6 reps
RPE 6-7
3
Behind-the-Neck Push Press
3
6 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
72.5%
2
Bench Press (Wide Grip)
4
6 reps
RPE 6-8
3
Behind-the-Neck Push Press
4
6 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Skull Crusher
4
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Bench Press (Wide Grip)
5
6 reps
RPE 6-9
3
Behind-the-Neck Push Press
5
6 reps
RPE 6-9
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Skull Crusher
5
10 reps
-
6
Tricep Rope Push Down (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Push Press (Barbell)
5
5 reps
70%*
3
Standing Pin Press
5
5 reps
70%*
4
Upright Row (Barbell)
5
9 reps
-
5
JM Press
5
9 reps
-
6
French Press
5
9 reps
-
* 1RM of Overhead Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3 reps
3+ reps
85%
85%
2
Push Press (Barbell)
4
5 reps
75%*
3
Standing Pin Press
4
5 reps
75%*
4
Upright Row (Barbell)
4
9 reps
-
5
JM Press
4
9 reps
-
6
French Press
4
9 reps
-
* 1RM of Overhead Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 10
2
Push Press (Barbell)
3
5 reps
80%*
3
Standing Pin Press
3
5 reps
80%*
4
Upright Row (Barbell)
2
9 reps
-
5
JM Press
2
9 reps
-
6
French Press
2
9 reps
-
* 1RM of Overhead Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
2 reps
2+ reps
85%
85%
2
Push Press (Barbell)
5
4 reps
75%*
3
Standing Pin Press
5
4 reps
75%*
4
Upright Row (Barbell)
5
7 reps
-
5
JM Press
5
7 reps
-
6
French Press
5
7 reps
-
* 1RM of Overhead Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2 reps
2+ reps
90%
90%
2
Push Press (Barbell)
4
4 reps
80%*
3
Standing Pin Press
4
4 reps
80%*
4
Upright Row (Barbell)
4
7 reps
-
5
JM Press
4
7 reps
-
6
French Press
4
7 reps
-
* 1RM of Overhead Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 10
2
Push Press (Barbell)
3
4 reps
85%*
3
Standing Pin Press
3
4 reps
85%*
4
Upright Row (Barbell)
2
7 reps
-
5
JM Press
2
7 reps
-
6
French Press
2
7 reps
-
* 1RM of Overhead Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
90%
2
Push Press (Barbell)
5
3 reps
80%*
3
Standing Pin Press
5
3 reps
80%*
4
Upright Row (Barbell)
5
5 reps
-
5
JM Press
5
5 reps
-
6
French Press
5
5 reps
-
* 1RM of Overhead Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
95%
2
Push Press (Barbell)
4
3 reps
85%*
3
Standing Pin Press
4
3 reps
85%*
4
Upright Row (Barbell)
4
5 reps
-
5
JM Press
4
5 reps
-
6
French Press
4
5 reps
-
* 1RM of Overhead Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
2
Push Press (Barbell)
3
3 reps
90%*
3
Standing Pin Press
3
3 reps
90%*
4
Upright Row (Barbell)
2
5 reps
-
5
JM Press
2
5 reps
-
6
French Press
2
5 reps
-
* 1RM of Overhead Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-7
3
Good Morning
2
10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
62.5%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-8
3
Good Morning
3
10 reps
RPE 6-8
4
Bent Over Row (Barbell)
4
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
65%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-9
3
Good Morning
4
10 reps
RPE 6-9
4
Bent Over Row (Barbell)
5
15 reps
-
5
Hamstring Curl
5
15 reps
-
6
Leg Raise
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6-7
3
Good Morning
2
8 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
67.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-8
3
Good Morning
3
8 reps
RPE 6-8
4
Bent Over Row (Barbell)
4
12 reps
-
5
Hamstring Curl
4
12 reps
-
6
Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6-9
3
Good Morning
4
8 reps
RPE 6-9
4
Bent Over Row (Barbell)
5
12 reps
-
5
Hamstring Curl
5
12 reps
-
6
Leg Raise
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
3
Good Morning
3
6 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
72.5%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6-8
3
Good Morning
4
6 reps
RPE 6-8
4
Bent Over Row (Barbell)
4
10 reps
-
5
Hamstring Curl
4
10 reps
-
6
Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
5
6 reps
RPE 6-9
3
Good Morning
5
6 reps
RPE 6-9
4
Bent Over Row (Barbell)
5
10 reps
-
5
Hamstring Curl
5
10 reps
-
6
Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Block Deadlift (Barbell)
5
5 reps
70%*
3
Sumo Deadlift (Barbell)
5
5 reps
70%*
4
Pendlay Row
5
9 reps
-
5
Ab Wheel
5
9 reps
-
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3+ reps
85%
85%
2
Block Deadlift (Barbell)
4
5 reps
75%*
3
Sumo Deadlift (Barbell)
4
5 reps
75%*
4
Pendlay Row
4
9 reps
-
5
Ab Wheel
4
9 reps
-
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Block Deadlift (Barbell)
3
5 reps
80%*
3
Sumo Deadlift (Barbell)
3
5 reps
80%*
4
Pendlay Row
2
9 reps
-
5
Ab Wheel
2
9 reps
-
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
2 reps
2+ reps
85%
85%
2
Block Deadlift (Barbell)
5
4 reps
75%*
3
Sumo Deadlift (Barbell)
5
4 reps
75%*
4
Pendlay Row
5
7 reps
-
5
Ab Wheel
5
7 reps
-
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
2+ reps
90%
90%
2
Block Deadlift (Barbell)
4
4 reps
80%*
3
Sumo Deadlift (Barbell)
4
4 reps
80%*
4
Pendlay Row
4
7 reps
-
5
Ab Wheel
4
7 reps
-
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Block Deadlift (Barbell)
3
4 reps
85%*
3
Sumo Deadlift (Barbell)
3
4 reps
85%*
4
Pendlay Row
2
7 reps
-
5
Ab Wheel
2
7 reps
-
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
90%
2
Block Deadlift (Barbell)
5
3 reps
80%*
3
Sumo Deadlift (Barbell)
5
3 reps
80%*
4
Pendlay Row
5
5 reps
-
5
Ab Wheel
5
5 reps
-
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Block Deadlift (Barbell)
4
3 reps
85%*
3
Sumo Deadlift (Barbell)
4
3 reps
85%*
4
Pendlay Row
4
5 reps
-
5
Ab Wheel
4
5 reps
-
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Block Deadlift (Barbell)
3
3 reps
90%*
3
Sumo Deadlift (Barbell)
3
3 reps
90%*
4
Pendlay Row
2
5 reps
-
5
Ab Wheel
2
5 reps
-
* 1RM of Deadlift (Barbell)
WHAT PEOPLE ARE SAYING(370 ratings)
Only ratings with written feedback are displayed here.
4.41 / 5
Jason H.Age 37, Man
3 days ago
9 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
It's very important to know your 1 rep maxes at the beginning and stick to the prescribed weight jumps. It absolutely will kick your ass if you don't, as there's not your typical deload weeks, just a few weeks where the weight doesn't jump up but the reps decrease, which is a slight deload. But if you've been jumping up more than you're supposed to because it feels easy, you'll start feeling little niggles after a while, and you'll look at the remaining weeks you have left on the program and pray for a miracle. The program works a treat though. Well worth the torturous volume and linear progression.
Erwin M.Age 32, Man
3 days ago
5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
I’m in the week 6 and it is going great for now, i love the volume in the routine
Show All Reviews

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 a deload week 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.