Program Description
na
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedAug 02, 2025 08:25
- Last EditedAug 02, 2025 10:27
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
75%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Bicep Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Larsen Press (Barbell)
3
7 reps
65%
3
Bicep Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
93%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Bicep Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
60%
2
Bicep Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
75%
2
Squat (Paused)
1
1
3 reps
2 reps
65%
75%
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Squat (Paused)
1
1
3 reps
2 reps
70%
80%
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
5 reps
3 reps
1 reps
75%
85%
93%
2
Squat (Paused)
1
1
3 reps
2 reps
75%
83%
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
60%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 7
RPE 8
2
Pin Press Bench (Barbell)
2
3 reps
85%
3
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
4
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
4 reps
4 reps
RPE 7
RPE 8
2
Pin Press Bench (Barbell)
2
4 reps
85%
3
Seated Overhead Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
70%
75%
80%
4
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
3 reps
3 reps
RPE 7
RPE 8
2
Pin Press Bench (Barbell)
2
5 reps
85%
3
Seated Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
4
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6 reps
RPE 7
2
Seated Overhead Press (Barbell)
2
6 reps
65%
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
75%
2
Block Pull (Barbell)
1
1
5 reps
3 reps
70%
75%
3
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 8
RPE 9
4
Dumbbell Hold
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Block Pull (Barbell)
1
1
4 reps
2 reps
75%
80%
3
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 8
RPE 9
4
Dumbbell Hold
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
1 reps
75%
85%
93%
2
Block Pull (Barbell)
2
1 reps
85%
3
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 8
RPE 9
4
Dumbbell Hold
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
60%
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Dumbbell Hold
2
AMRAP
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
75%
2
Larsen Press (Barbell)3 Sets
6 Reps
65%
3
Bicep Curl (Dumbbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Abs Crunch (Machine)3 Sets
8-12 Reps
@8
Day 2
1
High Bar Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
75%
2
Squat (Paused)1 Set
1 Set
3 Reps
2 Reps
65%
75%
3
Lat Pulldown2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Shrug (Dumbbell)3 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Close Grip)1 Set
1 Set
5 Reps
5 Reps
@7
@8
2
Pin Press Bench (Barbell)2 Sets
3 Reps
85%
3
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
70%
75%
4
Bicep Curl (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
75%
2
Block Pull (Barbell)1 Set
1 Set
5 Reps
3 Reps
70%
75%
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
4-8 Reps
4-8 Reps
@7
@8
@8
@9
4
Dumbbell Hold2 Sets
AMRAP
@9