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Recovering Powerlifters
398 athletes joined
For powerlifters who want to build a more aesthetic physique
4.39
(33 ratings)
Program Description

You’ll have to change your mindset entirely. Using your muscles to move as much weight as possible vs using the weight to provide stimulus for the muscles to grow are very different things!

Different options for main lifts: option 1 is for those who want to keep one toe in the water of the powerlifting world, perhaps taking a short break but returning to it later, whilst option 2 are for those who are entirely burnt out by powerlifting and just want to get away from the main barbell lifts.

See below for recommended program outline.

Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
5 days
Time Per Workout
60 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 Reps
1B
Pull-Up
2
8-10 Reps
2A
Overhead Press (Barbell)
2
8-10 Reps
2B
Barbell Row
2
8-10 Reps
3A
Lateral Raise (Cable)
2
8-15 Reps
3B
Spider Curl
2
8-15 Reps
3C
Tricep Rope Push Down (Cable)
2
8-15 Reps
4A
Cable Crossover
2
8-15 Reps
4B
Rear Delt Swinger
2
30 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 Reps
2
Rack Pull (Barbell)
2
8-12 Reps
3A
Back Extension
2
10-15 Reps
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30 Reps
4B
Pallof Press
2
10-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 Reps
1B
Pull-Up (Weighted)
2
8-10 Reps
2A
Bench Press (Smith Machine)
2
8-10 Reps
2B
Chest Supported Row
2
8-10 Reps
3A
Upright Row
1
1
8-12 Reps
15-20 Reps
3B
Incline Curl (Dumbbell)
1
1
8-12 Reps
15-20 Reps
3C
Skull Crusher
1
1
8-12 Reps
15-20 Reps
4A
Overhead Tricep Extension (Cable)
2
8-15 Reps
4B
Hammer Curl
2
8-15 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 Reps
2
Snatch Grip Deficit Deadlift
2
8-10 Reps
3
Hip Thrust (Barbell)
2
10-15 Reps
4
Bulgarian Split Squat
2
8-12 Reps
5A
Leg Extension
2
10-15 Reps
5B
Hamstring Curl
2
10-15 Reps
6A
Hip Adductor (Machine)
2
15-20 Reps
6B
Cable Crunch
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 Reps
2A
1-Arm Bicep Curl (Cable)
2
12-15 Reps
2B
Overhead Tricep Extension (Cable)
2
12-15 Reps
3A
Lateral Raise (Cable)
2
12-15 Reps
3B
Cable Crunch
2
15-20 Reps
4A
Y-Raise
2
15-20 Reps
4B
Wrist Curls
2
15-20 Reps
4C
Wrist Extension
2
15-20 Reps
What People Are Saying(33 ratings)
Only ratings with written feedback are displayed here.
4.39/ 5
Francesco S.Man
a month ago
3 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Coming from a powerlifting program, this is a breath of fresh air, and works wonders, eager to finish it
Ben S.Age 37, Man
a month ago
3 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Perfect program for building muscle without making you feel too beat up for other sports!

Basic weekly outline

Upper 1 - Monday
Lower 1 - Tuesday
Upper 2 - Thursday
Lower 2 - Friday
Arms/Delts (Bro Day) - Saturday

Days off would be cardio, which a lot of (former) powerlifters need!