Program Description
This program is for lifters with experience however are new to powerlifting
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 07, 2024 06:33
- Last EditedJun 18, 2025 12:36

Summary
Embark on a transformative 12-week journey with Spraybottle123, designed for those ready to elevate their strength and conditioning. This program features four days of targeted workouts each week, focusing on compound and isolation movements that engage major muscle groups. You’ll master key exercises like the Overhead Press, Deadlift, and Chest Supported Row, ensuring balanced development and improved performance. With a full gym setup, you’ll have the tools needed to push your limits and achieve your fitness goals. Get ready to build strength, enhance your physique, and redefine your workout routine!
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
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)3 Sets
5 Reps
-
2
Deadlift (Barbell)3 Sets
5 Reps
-
3
Chest Supported Row (Machine)3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
5
Lying Leg Curl3 Sets
8 Reps
-
6
Bicep Curl (Cable)3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
3 Reps
-
2
Overhead Press (Barbell)3 Sets
6 Reps
-
3
Chest Supported Row (Machine)3 Sets
8 Reps
-
4
Lying Leg Curl3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6
Bicep Curl (Cable)3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)3 Sets
3 Reps
-
2
Bench Press (Barbell)3 Sets
5 Reps
-
3
Lat Pulldown3 Sets
8 Reps
-
4
Leg Extension3 Sets
10 Reps
-
5
Pec Deck (Machine)3 Sets
10 Reps
-
6
Tricep Extension (Cable)3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
3 Reps
-
2
Squat (Barbell)3 Sets
5 Reps
-
3
Lat Pulldown3 Sets
8 Reps
-
4
Pec Deck (Machine)3 Sets
10 Reps
-
5
Leg Extension3 Sets
10 Reps
-
6
Tricep Extension (Cable)3 Sets
10 Reps
-