Recovering Powerlifters

(12 reviews)
For powerlifters who want to build a more aesthetic physique
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
CoachGeoffrey Verity Schofieldverified coach
LevelNovice, Intermediate, Advanced
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week5 days
Program Length12 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 2
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 3
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 4
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 5
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 6
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 7
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 8
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 9
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 10
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 11
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
Week 12
Day 1
ExerciseSetsReps
Close Grip Larsen Press2
6-8
Pull-Up2
8-10
Overhead Press (Barbell)2
8-10
Barbell Row2
8-10
Lateral Raise (Cable)2
8-15
Spider Curl2
8-15
Tricep Rope Push Down (Cable)2
8-15
Cable Crossover2
8-15
Rear Delt Swinger2
30
Day 2
ExerciseSetsReps
High Bar Squat (Barbell)2
8-10
Rack Pull (Barbell)2
8-12
Back Extension2
10-15
Hanging Leg Raise2
AMRAP
Walking Lunge2
20-30
Pallof Press2
10-12
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)2
6-8
Pull-Up (Weighted)2
8-10
Bench Press (Smith Machine)2
8-10
Chest Supported Row2
8-10
Upright Row1
8-12
Upright Row1
15-20
Incline Curl (Dumbbell)1
8-12
Incline Curl (Dumbbell)1
15-20
Skull Crusher1
8-12
Skull Crusher1
15-20
Overhead Tricep Extension (Cable)2
8-15
Hammer Curl2
8-15
Day 4
ExerciseSetsReps
Anderson Squat2
8-10
Snatch Grip Deficit Deadlift2
8-10
Hip Thrust (Barbell)2
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
10-15
Hamstring Curl2
10-15
Hip Adductor (Machine)2
15-20
Cable Crunch2
15-20
Day 5
ExerciseSetsReps
Bicep Curl (Cable)2
8-12
V-Handle Tricep Pushdown (Cable)2
8-12
1-Arm Bicep Curl (Cable)2
12-15
Overhead Tricep Extension (Cable)2
12-15
Lateral Raise (Cable)2
12-15
Cable Crunch2
15-20
Y-Raise2
15-20
Wrist Curls2
15-20
Wrist Extension2
15-20
What People Are Saying
4.2/ 5
David I.Man
3 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
I’m in my late 40s and I love the program and the opposing muscles super set approach (I’m in wk 4 of the program). In an empty or near-empty gym it can save some time on top of the usual benefits, otherwise you’ll have to complete the prescribed sets per muscle group and then move to the next. I replaced only a couple of exercises with same muscle group equivalents, but I pretty much followed the program pretty closely. It requires time commitment for sure. Each workout is around 90 minutes. I’m noticing nice gains in my isolation work, but it’s expected when you rest from heavy compound lift for a few weeks. It’s a nice change! I’ve been following GVS on YouTube for a while and I’ve read two of his books. I highly recommend you try his stuff. He has a knack for programming effective workout plans.
24 days ago

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!