70s Powerlifter
4.54 (120 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 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 10 | 60% |
| Bench Press (Wide Grip) | 2 | 10 | @6-7 |
| Incline Bench Press (Barbell) | 2 | 10 | @6-7 |
| Lat Pulldown | 3 | 15 | - |
| T-Bar Row | 3 | 15 | - |
| Bicep Curl (Barbell) | 3 | 15 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 3 | 10 | 60% |
| Wide Squat | 2 | 10 | @6-7 |
| Front Squat (Barbell) | 2 | 10 | @6-7 |
| Leg Extension | 3 | 15 | - |
| Lunge (Barbell) | 3 | 15 | - |
| Sit Up | 3 | 15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 3 | 10 | 60% |
| Bench Press (Wide Grip) | 2 | 10 | @6-7 |
| Behind-the-Neck Push Press | 2 | 10 | @6-7 |
| Lateral Raise (Dumbbell) | 3 | 15 | - |
| Skull Crusher | 3 | 15 | - |
| Tricep Rope Push Down (Cable) | 3 | 15 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 3 | 10 | 60% |
| Romanian Deadlift (Barbell) | 2 | 10 | @6-7 |
| Good Morning | 2 | 10 | @6-7 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 10 | 62.5% |
| Bench Press (Wide Grip) | 3 | 10 | @6-8 |
| Incline Bench Press (Barbell) | 3 | 10 | @6-8 |
| Lat Pulldown | 4 | 15 | - |
| T-Bar Row | 4 | 15 | - |
| Bicep Curl (Barbell) | 4 | 15 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 10 | 62.5% |
| Wide Squat | 3 | 10 | @6-8 |
| Front Squat (Barbell) | 3 | 10 | @6-8 |
| Leg Extension | 4 | 15 | - |
| Lunge (Barbell) | 4 | 15 | - |
| Sit Up | 4 | 15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 10 | 62.5% |
| Bench Press (Wide Grip) | 3 | 10 | @6-8 |
| Behind-the-Neck Push Press | 3 | 10 | @6-8 |
| Lateral Raise (Dumbbell) | 4 | 15 | - |
| Skull Crusher | 4 | 15 | - |
| Tricep Rope Push Down (Cable) | 4 | 15 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 10 | 62.5% |
| Romanian Deadlift (Barbell) | 3 | 10 | @6-8 |
| Good Morning | 3 | 10 | @6-8 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 5 | 10 | 65% |
| Bench Press (Wide Grip) | 4 | 10 | @6-9 |
| Incline Bench Press (Barbell) | 4 | 10 | @6-9 |
| Lat Pulldown | 5 | 15 | - |
| T-Bar Row | 5 | 15 | - |
| Bicep Curl (Barbell) | 5 | 15 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 5 | 10 | 65% |
| Wide Squat | 4 | 10 | @6-9 |
| Front Squat (Barbell) | 4 | 10 | @6-9 |
| Leg Extension | 5 | 15 | - |
| Lunge (Barbell) | 5 | 15 | - |
| Sit Up | 5 | 15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 5 | 10 | 65% |
| Bench Press (Wide Grip) | 4 | 10 | @6-9 |
| Behind-the-Neck Push Press | 4 | 10 | @6-9 |
| Lateral Raise (Dumbbell) | 5 | 15 | - |
| Skull Crusher | 5 | 15 | - |
| Tricep Rope Push Down (Cable) | 5 | 15 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 5 | 10 | 65% |
| Romanian Deadlift (Barbell) | 4 | 10 | @6-9 |
| Good Morning | 4 | 10 | @6-9 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 8 | 65% |
| Bench Press (Wide Grip) | 2 | 8 | @6-7 |
| Incline Bench Press (Barbell) | 2 | 8 | @6-7 |
| Lat Pulldown | 3 | 12 | - |
| T-Bar Row | 3 | 12 | - |
| Bicep Curl (Barbell) | 3 | 12 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 3 | 8 | 65% |
| Wide Squat | 2 | 8 | @6-7 |
| Front Squat (Barbell) | 2 | 8 | @6-7 |
| Leg Extension | 3 | 12 | - |
| Lunge (Barbell) | 3 | 12 | - |
| Sit Up | 3 | 12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 3 | 8 | 65% |
| Bench Press (Wide Grip) | 2 | 8 | @6-7 |
| Behind-the-Neck Push Press | 2 | 8 | @6-7 |
| Lateral Raise (Dumbbell) | 3 | 12 | - |
| Skull Crusher | 3 | 12 | - |
| Tricep Rope Push Down (Cable) | 3 | 15 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 3 | 8 | 65% |
| Romanian Deadlift (Barbell) | 2 | 8 | @6-7 |
| Good Morning | 2 | 8 | @6-7 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 8 | 67.5% |
| Bench Press (Wide Grip) | 3 | 8 | @6-8 |
| Incline Bench Press (Barbell) | 3 | 8 | @6-8 |
| Lat Pulldown | 4 | 12 | - |
| T-Bar Row | 4 | 12 | - |
| Bicep Curl (Barbell) | 4 | 12 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 8 | 67.5% |
| Wide Squat | 3 | 8 | @6-8 |
| Front Squat (Barbell) | 3 | 8 | @6-8 |
| Leg Extension | 4 | 12 | - |
| Lunge (Barbell) | 4 | 12 | - |
| Sit Up | 4 | 12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 8 | 67.5% |
| Bench Press (Wide Grip) | 3 | 8 | @6-8 |
| Behind-the-Neck Push Press | 3 | 8 | @6-8 |
| Lateral Raise (Dumbbell) | 4 | 12 | - |
| Skull Crusher | 4 | 12 | - |
| Tricep Rope Push Down (Cable) | 4 | 12 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 8 | 67.5% |
| Romanian Deadlift (Barbell) | 3 | 8 | @6-8 |
| Good Morning | 3 | 8 | @6-8 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 5 | 8 | 70% |
| Bench Press (Wide Grip) | 4 | 8 | @6-9 |
| Incline Bench Press (Barbell) | 4 | 8 | @6-9 |
| Lat Pulldown | 5 | 12 | - |
| T-Bar Row | 5 | 12 | - |
| Bicep Curl (Barbell) | 5 | 12 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 5 | 8 | 70% |
| Wide Squat | 4 | 8 | @6-9 |
| Front Squat (Barbell) | 4 | 8 | @6-9 |
| Leg Extension | 5 | 12 | - |
| Lunge (Barbell) | 5 | 12 | - |
| Sit Up | 5 | 12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 5 | 8 | 70% |
| Bench Press (Wide Grip) | 4 | 8 | @6-9 |
| Behind-the-Neck Push Press | 4 | 8 | @6-9 |
| Lateral Raise (Dumbbell) | 5 | 12 | - |
| Skull Crusher | 5 | 12 | - |
| Tricep Rope Push Down (Cable) | 5 | 12 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 5 | 8 | 70% |
| Romanian Deadlift (Barbell) | 4 | 8 | @6-9 |
| Good Morning | 4 | 8 | @6-9 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5 | 70% |
| Bench Press (Wide Grip) | 3 | 6 | @6-7 |
| Incline Bench Press (Barbell) | 3 | 6 | @6-7 |
| Lat Pulldown | 3 | 10 | - |
| T-Bar Row | 3 | 10 | - |
| Bicep Curl (Barbell) | 3 | 10 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 3 | 5 | 70% |
| Wide Squat | 3 | 6 | @6-7 |
| Front Squat (Barbell) | 3 | 6 | @6-7 |
| Leg Extension | 3 | 10 | - |
| Lunge (Barbell) | 3 | 10 | - |
| Sit Up | 3 | 10 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 3 | 5 | 70% |
| Bench Press (Wide Grip) | 3 | 6 | @6-7 |
| Behind-the-Neck Push Press | 3 | 6 | @6-7 |
| Lateral Raise (Dumbbell) | 3 | 10 | - |
| Skull Crusher | 3 | 10 | - |
| Tricep Rope Push Down (Cable) | 3 | 10 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 3 | 5 | 70% |
| Romanian Deadlift (Barbell) | 3 | 6 | @6-7 |
| Good Morning | 3 | 6 | @6-7 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 5 | 72.5% |
| Bench Press (Wide Grip) | 4 | 6 | @6-8 |
| Incline Bench Press (Barbell) | 4 | 6 | @6-8 |
| Lat Pulldown | 4 | 10 | - |
| T-Bar Row | 4 | 10 | - |
| Bicep Curl (Barbell) | 4 | 10 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 5 | 72.5% |
| Wide Squat | 4 | 6 | @6-8 |
| Front Squat (Barbell) | 4 | 6 | @6-8 |
| Leg Extension | 4 | 10 | - |
| Lunge (Barbell) | 4 | 10 | - |
| Sit Up | 4 | 10 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 5 | 72.5% |
| Bench Press (Wide Grip) | 4 | 6 | @6-8 |
| Behind-the-Neck Push Press | 4 | 6 | @6-8 |
| Lateral Raise (Dumbbell) | 4 | 10 | - |
| Skull Crusher | 4 | 10 | - |
| Tricep Rope Push Down (Cable) | 4 | 10 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 5 | 72.5% |
| Romanian Deadlift (Barbell) | 4 | 6 | @6-8 |
| Good Morning | 4 | 6 | @6-8 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 5 | 5 | 75% |
| Bench Press (Wide Grip) | 5 | 6 | @6-9 |
| Incline Bench Press (Barbell) | 5 | 6 | @6-9 |
| Lat Pulldown | 5 | 10 | - |
| T-Bar Row | 5 | 10 | - |
| Bicep Curl (Barbell) | 5 | 10 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 5 | 5 | 75% |
| Wide Squat | 5 | 6 | @6-9 |
| Front Squat (Barbell) | 5 | 6 | @6-9 |
| Leg Extension | 5 | 10 | - |
| Lunge (Barbell) | 5 | 10 | - |
| Sit Up | 5 | 10 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 5 | 5 | 75% |
| Bench Press (Wide Grip) | 5 | 6 | @6-9 |
| Behind-the-Neck Push Press | 5 | 6 | @6-9 |
| Lateral Raise (Dumbbell) | 5 | 10 | - |
| Skull Crusher | 5 | 10 | - |
| Tricep Rope Push Down (Cable) | 5 | 10 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 5 | 5 | 75% |
| Romanian Deadlift (Barbell) | 5 | 6 | @6-9 |
| Good Morning | 5 | 6 | @6-9 |
| 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 | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 5 | 3 | 80% |
| Bench Press (Paused) | 5 | 5 | 70%* |
| Floor Press (Barbell) | 5 | 5 | 70%* |
| Lat Pulldown | 5 | 9 | - |
| Kroc Row | 5 | 9 | - |
| Hammer Curl | 5 | 9 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 5 | 3 | 80% |
| Squat (Paused) | 5 | 5 | 70%* |
| High Box Squat | 5 | 5 | 70%* |
| Leg Press | 5 | 9 | - |
| Side Bend (Dumbbell) | 5 | 9 | - |
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 5 | 3 | 80% |
| Push Press (Barbell) | 5 | 5 | 70%* |
| Standing Pin Press | 5 | 5 | 70%* |
| Upright Row (Barbell) | 5 | 9 | - |
| JM Press | 5 | 9 | - |
| French Press | 5 | 9 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 5 | 3 | 80% |
| Block Deadlift (Barbell) | 5 | 5 | 70%* |
| Sumo Deadlift (Barbell) | 5 | 5 | 70%* |
| Pendlay Row | 5 | 9 | - |
| Ab Wheel | 5 | 9 | - |
| -- | |||
Week 2 - Wave 1 · Peak Phase
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 2 | 3 | 85% |
| 1 | 3+ | 85% | |
| Bench Press (Paused) | 4 | 5 | 75%* |
| Floor Press (Barbell) | 4 | 5 | 75%* |
| Lat Pulldown | 4 | 9 | - |
| Kroc Row | 4 | 9 | - |
| Hammer Curl | 4 | 9 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 2 | 3 | 85% |
| 1 | 3+ | 85% | |
| Squat (Paused) | 4 | 5 | 75%* |
| High Box Squat | 4 | 5 | 75%* |
| Leg Press | 4 | 9 | - |
| Side Bend (Dumbbell) | 4 | 9 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 3 | 85% |
| 1 | 3+ | 85% | |
| Push Press (Barbell) | 4 | 5 | 75%* |
| Standing Pin Press | 4 | 5 | 75%* |
| Upright Row (Barbell) | 4 | 9 | - |
| JM Press | 4 | 9 | - |
| French Press | 4 | 9 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 3 | 85% |
| 1 | 3+ | 85% | |
| Block Deadlift (Barbell) | 4 | 5 | 75%* |
| Sumo Deadlift (Barbell) | 4 | 5 | 75%* |
| Pendlay Row | 4 | 9 | - |
| Ab Wheel | 4 | 9 | - |
Week 3 - Wave 1 · Peak Phase
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3 | @10 |
| Bench Press (Paused) | 3 | 5 | 80%* |
| Floor Press (Barbell) | 3 | 5 | 80%* |
| Lat Pulldown | 2 | 9 | - |
| Kroc Row | 2 | 9 | - |
| Hammer Curl | 2 | 9 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 1 | 3 | @10 |
| Squat (Paused) | 3 | 5 | 80%* |
| High Box Squat | 3 | 5 | 80%* |
| Leg Press | 2 | 9 | - |
| Side Bend (Dumbbell) | 2 | 9 | - |
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3 | @10 |
| Push Press (Barbell) | 3 | 5 | 80%* |
| Standing Pin Press | 3 | 5 | 80%* |
| Upright Row (Barbell) | 2 | 9 | - |
| JM Press | 2 | 9 | - |
| French Press | 2 | 9 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 1 | 3 | @10 |
| Block Deadlift (Barbell) | 3 | 5 | 80%* |
| Sumo Deadlift (Barbell) | 3 | 5 | 80%* |
| Pendlay Row | 2 | 9 | - |
| Ab Wheel | 2 | 9 | - |
| -- | |||
Week 1 - Wave 2 · Peak Phase
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 2 | 85% |
| 1 | 2+ | 85% | |
| Bench Press (Paused) | 5 | 4 | 75%* |
| Floor Press (Barbell) | 5 | 4 | 75%* |
| Lat Pulldown | 5 | 7 | - |
| Kroc Row | 5 | 7 | - |
| Hammer Curl | 5 | 7 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 2 | 85% |
| 1 | 2+ | 85% | |
| Squat (Paused) | 5 | 4 | 75%* |
| High Box Squat | 5 | 4 | 75%* |
| Leg Press | 5 | 7 | - |
| Side Bend (Dumbbell) | 5 | 7 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 2 | 85% |
| 1 | 2+ | 85% | |
| Push Press (Barbell) | 5 | 4 | 75%* |
| Standing Pin Press | 5 | 4 | 75%* |
| Upright Row (Barbell) | 5 | 7 | - |
| JM Press | 5 | 7 | - |
| French Press | 5 | 7 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 2 | 85% |
| 1 | 2+ | 85% | |
| Block Deadlift (Barbell) | 5 | 4 | 75%* |
| Sumo Deadlift (Barbell) | 5 | 4 | 75%* |
| Pendlay Row | 5 | 7 | - |
| Ab Wheel | 5 | 7 | - |
Week 2 - Wave 2 · Peak Phase
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 2 | 2 | 90% |
| 1 | 2+ | 90% | |
| Bench Press (Paused) | 4 | 4 | 80%* |
| Floor Press (Barbell) | 4 | 4 | 80%* |
| Lat Pulldown | 4 | 7 | - |
| Kroc Row | 4 | 7 | - |
| Hammer Curl | 4 | 7 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 2 | 2 | 90% |
| 1 | 2+ | 90% | |
| Squat (Paused) | 4 | 4 | 80%* |
| High Box Squat | 4 | 4 | 80%* |
| Leg Press | 4 | 7 | - |
| Side Bend (Dumbbell) | 4 | 7 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 2 | 90% |
| 1 | 2+ | 90% | |
| Push Press (Barbell) | 4 | 4 | 80%* |
| Standing Pin Press | 4 | 4 | 80%* |
| Upright Row (Barbell) | 4 | 7 | - |
| JM Press | 4 | 7 | - |
| French Press | 4 | 7 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 2 | 90% |
| 1 | 2+ | 90% | |
| Block Deadlift (Barbell) | 4 | 4 | 80%* |
| Sumo Deadlift (Barbell) | 4 | 4 | 80%* |
| Pendlay Row | 4 | 7 | - |
| Ab Wheel | 4 | 7 | - |
Week 3 - Wave 2 · Peak Phase
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 2 | @10 |
| Bench Press (Paused) | 3 | 4 | 85%* |
| Floor Press (Barbell) | 3 | 4 | 85%* |
| Lat Pulldown | 2 | 7 | - |
| Kroc Row | 2 | 7 | - |
| Hammer Curl | 2 | 7 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 1 | 2 | @10 |
| Squat (Paused) | 3 | 4 | 85%* |
| High Box Squat | 3 | 4 | 85%* |
| Leg Press | 2 | 7 | - |
| Side Bend (Dumbbell) | 2 | 7 | - |
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 2 | @10 |
| Push Press (Barbell) | 3 | 4 | 85%* |
| Standing Pin Press | 3 | 4 | 85%* |
| Upright Row (Barbell) | 2 | 7 | - |
| JM Press | 2 | 7 | - |
| French Press | 2 | 7 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 1 | 2 | @10 |
| Block Deadlift (Barbell) | 3 | 4 | 85%* |
| Sumo Deadlift (Barbell) | 3 | 4 | 85%* |
| Pendlay Row | 2 | 7 | - |
| Ab Wheel | 2 | 7 | - |
| -- | |||
Week 1 - Wave 3 · Peak Phase
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 5 | 1 | 90% |
| Bench Press (Paused) | 5 | 3 | 80%* |
| Floor Press (Barbell) | 5 | 3 | 80%* |
| Lat Pulldown | 5 | 5 | - |
| Kroc Row | 5 | 5 | - |
| Hammer Curl | 5 | 5 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 5 | 1 | 90% |
| Squat (Paused) | 5 | 3 | 80%* |
| High Box Squat | 5 | 3 | 80%* |
| Leg Press | 5 | 5 | - |
| Side Bend (Dumbbell) | 5 | 5 | - |
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 5 | 1 | 90% |
| Push Press (Barbell) | 5 | 3 | 80%* |
| Standing Pin Press | 5 | 3 | 80%* |
| Upright Row (Barbell) | 5 | 5 | - |
| JM Press | 5 | 5 | - |
| French Press | 5 | 5 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 5 | 1 | 90% |
| Block Deadlift (Barbell) | 5 | 3 | 80%* |
| Sumo Deadlift (Barbell) | 5 | 3 | 80%* |
| Pendlay Row | 5 | 5 | - |
| Ab Wheel | 5 | 5 | - |
| -- | |||
Week 2 - Wave 3 · Peak Phase
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 1 | 95% |
| Bench Press (Paused) | 4 | 3 | 85%* |
| Floor Press (Barbell) | 4 | 3 | 85%* |
| Lat Pulldown | 4 | 5 | - |
| Kroc Row | 4 | 5 | - |
| Hammer Curl | 4 | 5 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 3 | 1 | 95% |
| Squat (Paused) | 4 | 3 | 85%* |
| High Box Squat | 4 | 3 | 85%* |
| Leg Press | 4 | 5 | - |
| Side Bend (Dumbbell) | 4 | 5 | - |
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 3 | 1 | 95% |
| Push Press (Barbell) | 4 | 3 | 85%* |
| Standing Pin Press | 4 | 3 | 85%* |
| Upright Row (Barbell) | 4 | 5 | - |
| JM Press | 4 | 5 | - |
| French Press | 4 | 5 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 3 | 1 | 95% |
| Block Deadlift (Barbell) | 4 | 3 | 85%* |
| Sumo Deadlift (Barbell) | 4 | 3 | 85%* |
| Pendlay Row | 4 | 5 | - |
| Ab Wheel | 4 | 5 | - |
| -- | |||
Week 3 - Wave 3 · Peak Phase
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 1 | @10 |
| Bench Press (Paused) | 3 | 3 | 90%* |
| Floor Press (Barbell) | 3 | 3 | 90%* |
| Lat Pulldown | 2 | 5 | - |
| Kroc Row | 2 | 5 | - |
| Hammer Curl | 2 | 5 | - |
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 1 | 1 | @10 |
| Squat (Paused) | 3 | 3 | 90%* |
| High Box Squat | 3 | 3 | 90%* |
| Leg Press | 2 | 5 | - |
| Side Bend (Dumbbell) | 2 | 5 | - |
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 1 | @10 |
| Push Press (Barbell) | 3 | 3 | 90%* |
| Standing Pin Press | 3 | 3 | 90%* |
| Upright Row (Barbell) | 2 | 5 | - |
| JM Press | 2 | 5 | - |
| French Press | 2 | 5 | - |
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 1 | 1 | @10 |
| Block Deadlift (Barbell) | 3 | 3 | 90%* |
| Sumo Deadlift (Barbell) | 3 | 3 | 90%* |
| Pendlay Row | 2 | 5 | - |
| Ab Wheel | 2 | 5 | - |
| -- | |||
What People Are Saying
4.5/5
Garrison D.Man, 24
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good so far!
3 days ago
HorusMan, 25
4 weeks complete
7 years of prior experience
No modifications
It would be great if some alternative exercises were built into the program. Other than that it was great. For me it was balanced perfectly, leaving me exhausted without puking my guts out.
5 days ago
Phillip B.Man, 33
4 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Live this workout. Thank you Alex Bromley for putting this together.
6 days ago
Jon C.Man, 57
4 weeks complete
22 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Never tried double progression before but love it so far.
6 days ago
David B.Man, 37
4 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I like the exercise choice.
7 days ago
Dan D.Man, 32
4 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Only 4 weeks in to programme so still early days. To have a say about results
But I am.really loving this programme really enjoying it
Love the rep and set ranges. Each week
On some exercises I needed to go heavier. Than the app was telling me to. But apart from that. Great. Once I've finished programme. Think. I'll deffo do it again at some point.
I'll leave a proper review after the last week
9 days ago
Reda Man, 15
4 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
exercice sélection is the only bad thing about the program
9 days ago
Herman S.Man, 41
6 weeks complete
10 years of prior experience
As expected strength gains
Marginal modifications
On week 6 and the program is intense. I’ve gained 17 pounds in 6 weeks. Make sure you eat and get plenty of recovery time. I’ll give another review at the end of the program.
15 days ago
Bobby B.Man, 24
8 weeks complete
No modifications
20 days ago
Fake JuicerMan, 24
0 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
I have completed the first 12 weeks of the program, the entirety of the base phase. I have skipped the upper body part of the program and only trained the squat and deads.
My deadlift went from an ugly, 150 kg, cat back deadlift with belt, straps and hitching (ugh) to a clean, belt only, 160 kg deadlift, with more left in the tank.
My squat went from an ugly 105 kg to parallel squat with a pronounced hip shift to a 120 kg ass to grass squat.
These increases are great and I partly attribute them to technique work. Being forced to start off with lower weight forced me to milk every single ounce of gains by perfecting my technique (such as switching to ATG squats and learning to pull slack on deads).
The muscle gains really surprised me, I got a lot more jacked than expected.
I am running the program again, this time including the upper body parts (since my bench plateaued pretty badly). Wish me luck. I will return with a review.
21 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.