70s Powerlifter
by Alex Bromley
5,307 athletes joined
18 week old school powerlifting protocol to will leave you in a different solar system
4.43
(272 ratings)
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
Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
18 weeks
Days Per Week
4 days
Time Per Workout
90 minutes
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
1
Bench Press (Barbell)
3
10 reps
2
Bench Press (Wide Grip)
2
10 reps
3
Incline Bench Press (Barbell)
2
10 reps
4
Lat Pulldown
3
15 reps
5
T-Bar Row
3
15 reps
6
Bicep Curl (Barbell)
3
15 reps
Day 1
1
Bench Press (Barbell)
4
10 reps
2
Bench Press (Wide Grip)
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Lat Pulldown
4
15 reps
5
T-Bar Row
4
15 reps
6
Bicep Curl (Barbell)
4
15 reps
Day 1
1
Bench Press (Barbell)
5
10 reps
2
Bench Press (Wide Grip)
4
10 reps
3
Incline Bench Press (Barbell)
4
10 reps
4
Lat Pulldown
5
15 reps
5
T-Bar Row
5
15 reps
6
Bicep Curl (Barbell)
5
15 reps
Day 1
1
Bench Press (Barbell)
3
8 reps
2
Bench Press (Wide Grip)
2
8 reps
3
Incline Bench Press (Barbell)
2
8 reps
4
Lat Pulldown
3
12 reps
5
T-Bar Row
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
1
Bench Press (Barbell)
4
8 reps
2
Bench Press (Wide Grip)
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lat Pulldown
4
12 reps
5
T-Bar Row
4
12 reps
6
Bicep Curl (Barbell)
4
12 reps
Day 1
1
Bench Press (Barbell)
5
8 reps
2
Bench Press (Wide Grip)
4
8 reps
3
Incline Bench Press (Barbell)
4
8 reps
4
Lat Pulldown
5
12 reps
5
T-Bar Row
5
12 reps
6
Bicep Curl (Barbell)
5
12 reps
Day 1
1
Bench Press (Barbell)
3
5 reps
2
Bench Press (Wide Grip)
3
6 reps
3
Incline Bench Press (Barbell)
3
6 reps
4
Lat Pulldown
3
10 reps
5
T-Bar Row
3
10 reps
6
Bicep Curl (Barbell)
3
10 reps
Day 1
1
Bench Press (Barbell)
4
5 reps
2
Bench Press (Wide Grip)
4
6 reps
3
Incline Bench Press (Barbell)
4
6 reps
4
Lat Pulldown
4
10 reps
5
T-Bar Row
4
10 reps
6
Bicep Curl (Barbell)
4
10 reps
Day 1
1
Bench Press (Barbell)
5
5 reps
2
Bench Press (Wide Grip)
5
6 reps
3
Incline Bench Press (Barbell)
5
6 reps
4
Lat Pulldown
5
10 reps
5
T-Bar Row
5
10 reps
6
Bicep Curl (Barbell)
5
10 reps
Day 1
1
Bench Press (Barbell)
5
3 reps
2
Bench Press (Paused)
5
5 reps
3
Floor Press (Barbell)
5
5 reps
4
Lat Pulldown
5
9 reps
5
Kroc Row
5
9 reps
6
Hammer Curl
5
9 reps
Day 1
1
Bench Press (Barbell)
2
1
3 reps
3+ reps
2
Bench Press (Paused)
4
5 reps
3
Floor Press (Barbell)
4
5 reps
4
Lat Pulldown
4
9 reps
5
Kroc Row
4
9 reps
6
Hammer Curl
4
9 reps
Day 1
1
Bench Press (Barbell)
1
3 reps
2
Bench Press (Paused)
3
5 reps
3
Floor Press (Barbell)
3
5 reps
4
Lat Pulldown
2
9 reps
5
Kroc Row
2
9 reps
6
Hammer Curl
2
9 reps
Day 1
1
Bench Press (Barbell)
4
1
2 reps
2+ reps
2
Bench Press (Paused)
5
4 reps
3
Floor Press (Barbell)
5
4 reps
4
Lat Pulldown
5
7 reps
5
Kroc Row
5
7 reps
6
Hammer Curl
5
7 reps
Day 1
1
Bench Press (Barbell)
2
1
2 reps
2+ reps
2
Bench Press (Paused)
4
4 reps
3
Floor Press (Barbell)
4
4 reps
4
Lat Pulldown
4
7 reps
5
Kroc Row
4
7 reps
6
Hammer Curl
4
7 reps
Day 1
1
Bench Press (Barbell)
1
2 reps
2
Bench Press (Paused)
3
4 reps
3
Floor Press (Barbell)
3
4 reps
4
Lat Pulldown
2
7 reps
5
Kroc Row
2
7 reps
6
Hammer Curl
2
7 reps
Day 1
1
Bench Press (Barbell)
5
1 reps
2
Bench Press (Paused)
5
3 reps
3
Floor Press (Barbell)
5
3 reps
4
Lat Pulldown
5
5 reps
5
Kroc Row
5
5 reps
6
Hammer Curl
5
5 reps
Day 1
1
Bench Press (Barbell)
3
1 reps
2
Bench Press (Paused)
4
3 reps
3
Floor Press (Barbell)
4
3 reps
4
Lat Pulldown
4
5 reps
5
Kroc Row
4
5 reps
6
Hammer Curl
4
5 reps
Day 1
1
Bench Press (Barbell)
1
1 reps
2
Bench Press (Paused)
3
3 reps
3
Floor Press (Barbell)
3
3 reps
4
Lat Pulldown
2
5 reps
5
Kroc Row
2
5 reps
6
Hammer Curl
2
5 reps
Day 2
1
Squat (Barbell)
3
10 reps
2
Wide Squat
2
10 reps
3
Front Squat (Barbell)
2
10 reps
4
Leg Extension
3
15 reps
5
Lunge (Barbell)
3
15 reps
6
Sit Up
3
15 reps
Day 2
1
Squat (Barbell)
4
10 reps
2
Wide Squat
3
10 reps
3
Front Squat (Barbell)
3
10 reps
4
Leg Extension
4
15 reps
5
Lunge (Barbell)
4
15 reps
6
Sit Up
4
15 reps
Day 2
1
Squat (Barbell)
5
10 reps
2
Wide Squat
4
10 reps
3
Front Squat (Barbell)
4
10 reps
4
Leg Extension
5
15 reps
5
Lunge (Barbell)
5
15 reps
6
Sit Up
5
15 reps
Day 2
1
Squat (Barbell)
3
8 reps
2
Wide Squat
2
8 reps
3
Front Squat (Barbell)
2
8 reps
4
Leg Extension
3
12 reps
5
Lunge (Barbell)
3
12 reps
6
Sit Up
3
12 reps
Day 2
1
Squat (Barbell)
4
8 reps
2
Wide Squat
3
8 reps
3
Front Squat (Barbell)
3
8 reps
4
Leg Extension
4
12 reps
5
Lunge (Barbell)
4
12 reps
6
Sit Up
4
12 reps
Day 2
1
Squat (Barbell)
5
8 reps
2
Wide Squat
4
8 reps
3
Front Squat (Barbell)
4
8 reps
4
Leg Extension
5
12 reps
5
Lunge (Barbell)
5
12 reps
6
Sit Up
5
12 reps
Day 2
1
Squat (Barbell)
3
5 reps
2
Wide Squat
3
6 reps
3
Front Squat (Barbell)
3
6 reps
4
Leg Extension
3
10 reps
5
Lunge (Barbell)
3
10 reps
6
Sit Up
3
10 reps
Day 2
1
Squat (Barbell)
4
5 reps
2
Wide Squat
4
6 reps
3
Front Squat (Barbell)
4
6 reps
4
Leg Extension
4
10 reps
5
Lunge (Barbell)
4
10 reps
6
Sit Up
4
10 reps
Day 2
1
Squat (Barbell)
5
5 reps
2
Wide Squat
5
6 reps
3
Front Squat (Barbell)
5
6 reps
4
Leg Extension
5
10 reps
5
Lunge (Barbell)
5
10 reps
6
Sit Up
5
10 reps
Day 2
1
Squat (Barbell)
5
3 reps
2
Squat (Paused)
5
5 reps
3
High Box Squat
5
5 reps
4
Leg Press
5
9 reps
5
Side Bend (Dumbbell)
5
9 reps
Day 2
1
Squat (Barbell)
2
1
3 reps
3+ reps
2
Squat (Paused)
4
5 reps
3
High Box Squat
4
5 reps
4
Leg Press
4
9 reps
5
Side Bend (Dumbbell)
4
9 reps
Day 2
1
Squat (Barbell)
1
3 reps
2
Squat (Paused)
3
5 reps
3
High Box Squat
3
5 reps
4
Leg Press
2
9 reps
5
Side Bend (Dumbbell)
2
9 reps
Day 2
1
Squat (Barbell)
4
1
2 reps
2+ reps
2
Squat (Paused)
5
4 reps
3
High Box Squat
5
4 reps
4
Leg Press
5
7 reps
5
Side Bend (Dumbbell)
5
7 reps
Day 2
1
Squat (Barbell)
2
1
2 reps
2+ reps
2
Squat (Paused)
4
4 reps
3
High Box Squat
4
4 reps
4
Leg Press
4
7 reps
5
Side Bend (Dumbbell)
4
7 reps
Day 2
1
Squat (Barbell)
1
2 reps
2
Squat (Paused)
3
4 reps
3
High Box Squat
3
4 reps
4
Leg Press
2
7 reps
5
Side Bend (Dumbbell)
2
7 reps
Day 2
1
Squat (Barbell)
5
1 reps
2
Squat (Paused)
5
3 reps
3
High Box Squat
5
3 reps
4
Leg Press
5
5 reps
5
Side Bend (Dumbbell)
5
5 reps
Day 2
1
Squat (Barbell)
3
1 reps
2
Squat (Paused)
4
3 reps
3
High Box Squat
4
3 reps
4
Leg Press
4
5 reps
5
Side Bend (Dumbbell)
4
5 reps
Day 2
1
Squat (Barbell)
1
1 reps
2
Squat (Paused)
3
3 reps
3
High Box Squat
3
3 reps
4
Leg Press
2
5 reps
5
Side Bend (Dumbbell)
2
5 reps
Day 3
1
Overhead Press (Barbell)
3
10 reps
2
Bench Press (Wide Grip)
2
10 reps
3
Behind-the-Neck Push Press
2
10 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Skull Crusher
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
1
Overhead Press (Barbell)
4
10 reps
2
Bench Press (Wide Grip)
3
10 reps
3
Behind-the-Neck Push Press
3
10 reps
4
Lateral Raise (Dumbbell)
4
15 reps
5
Skull Crusher
4
15 reps
6
Tricep Rope Push Down (Cable)
4
15 reps
Day 3
1
Overhead Press (Barbell)
5
10 reps
2
Bench Press (Wide Grip)
4
10 reps
3
Behind-the-Neck Push Press
4
10 reps
4
Lateral Raise (Dumbbell)
5
15 reps
5
Skull Crusher
5
15 reps
6
Tricep Rope Push Down (Cable)
5
15 reps
Day 3
1
Overhead Press (Barbell)
3
8 reps
2
Bench Press (Wide Grip)
2
8 reps
3
Behind-the-Neck Push Press
2
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Skull Crusher
3
12 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
1
Overhead Press (Barbell)
4
8 reps
2
Bench Press (Wide Grip)
3
8 reps
3
Behind-the-Neck Push Press
3
8 reps
4
Lateral Raise (Dumbbell)
4
12 reps
5
Skull Crusher
4
12 reps
6
Tricep Rope Push Down (Cable)
4
12 reps
Day 3
1
Overhead Press (Barbell)
5
8 reps
2
Bench Press (Wide Grip)
4
8 reps
3
Behind-the-Neck Push Press
4
8 reps
4
Lateral Raise (Dumbbell)
5
12 reps
5
Skull Crusher
5
12 reps
6
Tricep Rope Push Down (Cable)
5
12 reps
Day 3
1
Overhead Press (Barbell)
3
5 reps
2
Bench Press (Wide Grip)
3
6 reps
3
Behind-the-Neck Push Press
3
6 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Skull Crusher
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 3
1
Overhead Press (Barbell)
4
5 reps
2
Bench Press (Wide Grip)
4
6 reps
3
Behind-the-Neck Push Press
4
6 reps
4
Lateral Raise (Dumbbell)
4
10 reps
5
Skull Crusher
4
10 reps
6
Tricep Rope Push Down (Cable)
4
10 reps
Day 3
1
Overhead Press (Barbell)
5
5 reps
2
Bench Press (Wide Grip)
5
6 reps
3
Behind-the-Neck Push Press
5
6 reps
4
Lateral Raise (Dumbbell)
5
10 reps
5
Skull Crusher
5
10 reps
6
Tricep Rope Push Down (Cable)
5
10 reps
Day 3
1
Overhead Press (Barbell)
5
3 reps
2
Push Press (Barbell)
5
5 reps
3
Standing Pin Press
5
5 reps
4
Upright Row (Barbell)
5
9 reps
5
JM Press
5
9 reps
6
French Press
5
9 reps
Day 3
1
Overhead Press (Barbell)
2
1
3 reps
3+ reps
2
Push Press (Barbell)
4
5 reps
3
Standing Pin Press
4
5 reps
4
Upright Row (Barbell)
4
9 reps
5
JM Press
4
9 reps
6
French Press
4
9 reps
Day 3
1
Overhead Press (Barbell)
1
3 reps
2
Push Press (Barbell)
3
5 reps
3
Standing Pin Press
3
5 reps
4
Upright Row (Barbell)
2
9 reps
5
JM Press
2
9 reps
6
French Press
2
9 reps
Day 3
1
Overhead Press (Barbell)
4
1
2 reps
2+ reps
2
Push Press (Barbell)
5
4 reps
3
Standing Pin Press
5
4 reps
4
Upright Row (Barbell)
5
7 reps
5
JM Press
5
7 reps
6
French Press
5
7 reps
Day 3
1
Overhead Press (Barbell)
2
1
2 reps
2+ reps
2
Push Press (Barbell)
4
4 reps
3
Standing Pin Press
4
4 reps
4
Upright Row (Barbell)
4
7 reps
5
JM Press
4
7 reps
6
French Press
4
7 reps
Day 3
1
Overhead Press (Barbell)
1
2 reps
2
Push Press (Barbell)
3
4 reps
3
Standing Pin Press
3
4 reps
4
Upright Row (Barbell)
2
7 reps
5
JM Press
2
7 reps
6
French Press
2
7 reps
Day 3
1
Overhead Press (Barbell)
5
1 reps
2
Push Press (Barbell)
5
3 reps
3
Standing Pin Press
5
3 reps
4
Upright Row (Barbell)
5
5 reps
5
JM Press
5
5 reps
6
French Press
5
5 reps
Day 3
1
Overhead Press (Barbell)
3
1 reps
2
Push Press (Barbell)
4
3 reps
3
Standing Pin Press
4
3 reps
4
Upright Row (Barbell)
4
5 reps
5
JM Press
4
5 reps
6
French Press
4
5 reps
Day 3
1
Overhead Press (Barbell)
1
1 reps
2
Push Press (Barbell)
3
3 reps
3
Standing Pin Press
3
3 reps
4
Upright Row (Barbell)
2
5 reps
5
JM Press
2
5 reps
6
French Press
2
5 reps
Day 4
1
Deadlift (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Good Morning
2
10 reps
4
Bent Over Row (Barbell)
3
15 reps
5
Hamstring Curl
3
15 reps
6
Leg Raise
3
15 reps
Day 4
1
Deadlift (Barbell)
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Good Morning
3
10 reps
4
Bent Over Row (Barbell)
4
15 reps
5
Hamstring Curl
4
15 reps
6
Leg Raise
4
15 reps
Day 4
1
Deadlift (Barbell)
5
10 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Good Morning
4
10 reps
4
Bent Over Row (Barbell)
5
15 reps
5
Hamstring Curl
5
15 reps
6
Leg Raise
5
15 reps
Day 4
1
Deadlift (Barbell)
3
8 reps
2
Romanian Deadlift (Barbell)
2
8 reps
3
Good Morning
2
8 reps
4
Bent Over Row (Barbell)
3
12 reps
5
Hamstring Curl
3
12 reps
6
Leg Raise
3
12 reps
Day 4
1
Deadlift (Barbell)
4
8 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Good Morning
3
8 reps
4
Bent Over Row (Barbell)
4
12 reps
5
Hamstring Curl
4
12 reps
6
Leg Raise
4
12 reps
Day 4
1
Deadlift (Barbell)
5
8 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Good Morning
4
8 reps
4
Bent Over Row (Barbell)
5
12 reps
5
Hamstring Curl
5
12 reps
6
Leg Raise
5
12 reps
Day 4
1
Deadlift (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
6 reps
3
Good Morning
3
6 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Hamstring Curl
3
10 reps
6
Leg Raise
3
10 reps
Day 4
1
Deadlift (Barbell)
4
5 reps
2
Romanian Deadlift (Barbell)
4
6 reps
3
Good Morning
4
6 reps
4
Bent Over Row (Barbell)
4
10 reps
5
Hamstring Curl
4
10 reps
6
Leg Raise
4
10 reps
Day 4
1
Deadlift (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
6 reps
3
Good Morning
5
6 reps
4
Bent Over Row (Barbell)
5
10 reps
5
Hamstring Curl
5
10 reps
6
Leg Raise
5
10 reps
Day 4
1
Deadlift (Barbell)
5
3 reps
2
Block Deadlift (Barbell)
5
5 reps
3
Sumo Deadlift (Barbell)
5
5 reps
4
Pendlay Row
5
9 reps
5
Ab Wheel
5
9 reps
Day 4
1
Deadlift (Barbell)
2
1
3 reps
3+ reps
2
Block Deadlift (Barbell)
4
5 reps
3
Sumo Deadlift (Barbell)
4
5 reps
4
Pendlay Row
4
9 reps
5
Ab Wheel
4
9 reps
Day 4
1
Deadlift (Barbell)
1
3 reps
2
Block Deadlift (Barbell)
3
5 reps
3
Sumo Deadlift (Barbell)
3
5 reps
4
Pendlay Row
2
9 reps
5
Ab Wheel
2
9 reps
Day 4
1
Deadlift (Barbell)
4
1
2 reps
2+ reps
2
Block Deadlift (Barbell)
5
4 reps
3
Sumo Deadlift (Barbell)
5
4 reps
4
Pendlay Row
5
7 reps
5
Ab Wheel
5
7 reps
Day 4
1
Deadlift (Barbell)
2
1
2 reps
2+ reps
2
Block Deadlift (Barbell)
4
4 reps
3
Sumo Deadlift (Barbell)
4
4 reps
4
Pendlay Row
4
7 reps
5
Ab Wheel
4
7 reps
Day 4
1
Deadlift (Barbell)
1
2 reps
2
Block Deadlift (Barbell)
3
4 reps
3
Sumo Deadlift (Barbell)
3
4 reps
4
Pendlay Row
2
7 reps
5
Ab Wheel
2
7 reps
Day 4
1
Deadlift (Barbell)
5
1 reps
2
Block Deadlift (Barbell)
5
3 reps
3
Sumo Deadlift (Barbell)
5
3 reps
4
Pendlay Row
5
5 reps
5
Ab Wheel
5
5 reps
Day 4
1
Deadlift (Barbell)
3
1 reps
2
Block Deadlift (Barbell)
4
3 reps
3
Sumo Deadlift (Barbell)
4
3 reps
4
Pendlay Row
4
5 reps
5
Ab Wheel
4
5 reps
Day 4
1
Deadlift (Barbell)
1
1 reps
2
Block Deadlift (Barbell)
3
3 reps
3
Sumo Deadlift (Barbell)
3
3 reps
4
Pendlay Row
2
5 reps
5
Ab Wheel
2
5 reps
WHAT PEOPLE ARE SAYING(272 ratings)
Only ratings with written feedback are displayed here.
4.43 / 5
Daniel S.Age 41, Man
3 days ago
Excellent program at week 6. Lots of volume. Lots of work. Well worth it, not for the undisciplined or lazy.
Boostcamp UserAge 34, Man
4 days ago
Great program. It is not for the feint of heart. If you follow the program and keep the reps clean, you will see more gains than you expect
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.