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<h2 style="margin-left: 0px!important;">70s Powerlifter Program</h2><ul><li>4 Days per week</li><li>Upper/Lower/Upper/Lower (1 lift each day)</li><li>3 - 3 Week Volumizing Waves</li><li>3 - 3 Week Intensifying Waves</li><li>Leans on both Variations of Main Lift and Bodybuilding Work</li></ul>PROGRAM OVERVIEWThere’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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound variations</a> and plenty of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a> 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 INSTRUCTIONSMain movement %'s The range in percentages (ex. 60-65-75%) is to give you flexibility depending on how you <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recover</a> 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-deload-in-lifting">deload</a> 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.

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.

70s Powerlifter

Default

Upper

Lower

Base Phase

Week 1 - Wave 1

Week 2 - Wave 1

Week 3 - Wave 1

Week 1 - Wave 2

Week 2 - Wave 2

Week 3 - Wave 2

Week 1 - Wave 3

Week 2 - Wave 3

Week 3 - Wave 3

Peak Phase

Bench Press (Barbell)

Bench Press (Wide Grip)

Incline Bench Press (Barbell)

Lat Pulldown

T-Bar Row

Bicep Curl (Barbell)

Squat (Barbell)

Wide Squat

Front Squat (Barbell)

Leg Extension

Lunge (Barbell)

Sit Up

Overhead Press (Barbell)

Behind-the-Neck Push Press

Lateral Raise (Dumbbell)

Skull Crusher

Tricep Rope Push Down (Cable)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Good Morning

Bent Over Row (Barbell)

Hamstring Curl

Leg Raise

Bench Press (Paused)

Floor Press (Barbell)

Kroc Row

Hammer Curl

Squat (Paused)

High Box Squat

Leg Press

Side Bend (Dumbbell)

Push Press (Barbell)

Standing Pin Press

Upright Row (Barbell)

JM Press

French Press

Block Deadlift (Barbell)

Sumo Deadlift (Barbell)

Pendlay Row

Ab Wheel

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