Program Description
...
Program Overview
- LevelBeginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout150 minutes
- CreatedApr 30, 2024 03:47
- Last EditedJun 18, 2025 11:10

Summary
**Title:** Strength & Power: 9-Week Barbell Program
Unlock your strength potential with this comprehensive 9-week program designed for serious lifters. Train four days a week, focusing on foundational lifts like the Deadlift, Squat, and Bench Press, complemented by accessory movements to enhance muscle growth and stability. Each session is structured to push your limits with progressive overload, ensuring you build both power and endurance. Get ready to transform your physique and elevate your performance!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Paused)5 Sets
3 Reps
@8.5
2
Bench Press (Paused)4 Sets
3 Reps
@8
3
Lateral Raise (Cable)3 Sets
10-12 Reps
@8
4
Plank3 Sets
25-30 mins
-
5
Leg Press3 Sets
8 Reps
@8
6
Shoulder Press (Machine)3 Sets
8 Reps
@8
7
Pendulum Squat3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)2 Sets
2 Sets
3 Reps
5 Reps
@8.5
@8
2
Bench Press (Barbell)2 Sets
2 Sets
3 Reps
6 Reps
@8.5
@8
3
Bench Press (Close Grip)2 Sets
1 Set
6-8 Reps
6-9 Reps
@8-9
@8-9
4
High Row4 Sets
8 Reps
@8
5
Abs Crunch (Machine)2 Sets
15 Reps
@8
6
Incline Bench Press (Smith Machine)4 Sets
8 Reps
@8
Day 3
1
Squat (Paused)4 Sets
6 Reps
@7.5
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8
3
Dumbbell Row4 Sets
8 Reps
@8
4
Abs Crunch (Machine)2 Sets
15 Reps
@8
5
Chest Press (Machine)3 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)4 Sets
4 Reps
@7.5-8
2
Bench Press (Paused)4 Sets
4 Reps
@7.5-8
3
Tricep Pushdown (Cable)4 Sets
10 Reps
@8
4
Leg Extension3 Sets
8 Reps
@8
5
Band Pull Apart3 Sets
30 Reps
-