logo
3 steps forward 2 steps back
by Colin Kanavel
Program Description
To get a new 3 rep max and get a horrible back pump from kettlebell deadlifts. When choosing your 1 rep max be conservative. And when finishing the program only add 5 to 20 lbs onto old maxes when running again. Don't recalculate your 1rm remember slow is fast.
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Feb 03, 2024 05:10
Last Edited
May 14, 2024 03:16
down_app
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
2
Box Squat (Barbell)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
3
Overhead Press (Barbell)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
4
Seated Overhead Press (Barbell)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
Day 2
1
Power Clean
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
2
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
3
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
4
Reverse Grip Bench
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
Day 4
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1 Set
4 mins
@10
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Walk
1 Set
30 mins
@6
5
Dead Hang
5 Sets
Day 1
1
Squat (Low Bar)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
2
Box Squat (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
4
Seated Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
Day 2
1
Power Clean
1 Set
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
55%
65%
70%
74%
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
55%
65%
70%
74%
3
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
55%
65%
70%
74%
4
Reverse Grip Bench
1 Set
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
55%
65%
70%
74%
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
6 Reps
55%
65%
70%
74%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
6 Reps
55%
65%
70%
74%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
6 Reps
55%
65%
70%
74%
Day 4
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1 Set
4.5 mins
@10
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Walk
1 Set
30 mins
@6
5
Dead Hang
5 Sets
Day 1
1
Squat (Low Bar)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
65%
74%
2
Box Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
65%
74%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
65%
74%
4
Seated Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
65%
74%
Day 2
1
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
70%
74%
78%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
70%
74%
78%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
70%
74%
78%
4
Reverse Grip Bench
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
70%
74%
78%
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
78%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
78%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
78%
Day 4
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1 Set
5 mins
@10
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Walk
1 Set
30 mins
@6
5
Dead Hang
5 Sets
Day 1
1
Squat (Low Bar)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
65%
78%
2
Box Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
65%
78%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
65%
78%
4
Seated Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
65%
78%
Day 2
1
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
78%
82%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
78%
82%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
78%
82%
4
Reverse Grip Bench
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
78%
82%
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
82%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
82%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
74%
82%
Day 4
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1 Set
4 mins
@10
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Walk
1 Set
30 mins
@6
5
Dead Hang
5 Sets
Day 1
1
Squat (Low Bar)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
70%
82%
2
Box Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
70%
82%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
70%
82%
4
Seated Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
55%
70%
82%
Day 2
1
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
70%
74%
78%
85%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
70%
74%
78%
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
70%
74%
78%
85%
4
Reverse Grip Bench
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
70%
74%
78%
85%
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
55%
70%
78%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
55%
70%
78%
85%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
55%
70%
78%
85%
Day 4
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1 Set
4 mins
@10
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Walk
1 Set
30 mins
@6
5
Dead Hang
5 Sets
Day 1
1
Squat (Low Bar)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
4 Reps
55%
70%
85%
2
Box Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
4 Reps
55%
70%
85%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
4 Reps
55%
70%
85%
4
Seated Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
4 Reps
55%
70%
85%
Day 2
1
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
4 Reps
4 Reps
55%
70%
74%
82%
88%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
4 Reps
4 Reps
55%
70%
74%
82%
88%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
4 Reps
4 Reps
55%
70%
74%
82%
88%
4
Reverse Grip Bench
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
4 Reps
4 Reps
55%
70%
74%
82%
88%
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
4 Reps
4 Reps
55%
70%
82%
88%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
4 Reps
4 Reps
55%
70%
82%
88%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
4 Reps
4 Reps
55%
70%
82%
88%
Day 4
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1 Set
6.5 mins
@10
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Walk
1 Set
30 mins
@6
5
Dead Hang
5 Sets
Day 1
1
Squat (Low Bar)
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
2
Box Squat (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
3
Overhead Press (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
4
Seated Overhead Press (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
Day 2
1
Power Clean
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
2
Deadlift (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
3
Bench Press (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
4
Reverse Grip Bench
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
Day 3
1
High Bar Squat (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
3 Reps
55%
65%
70%
3
Seated Overhead Press (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
65%
65%
Day 4
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1 Set
7 mins
@10
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Walk
1 Set
30 mins
@6
5
Dead Hang
5 Sets
Day 4
1
Wide Grip Pull-Up
5 Sets
3 Reps
@10
2
Kettlebell Swing
2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8.5
@9
3
Walk
1 Set
30 mins
@6
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
55%
74%
78%
85%
92%
2
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
55%
74%
78%
85%
88%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
55%
74%
78%
85%
88%
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
55%
74%
78%
85%
88%
Day 2
1
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
55%
74%
78%
85%
92%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
55%
74%
78%
85%
92%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
6 Reps
55%
74%
78%
85%
92%
4
Reverse Grip Bench
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
55%
74%
78%
85%
92%
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
55%
74%
78%
85%
92%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
3 Reps
3 Reps
55%
74%
82%
92%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
3 Reps
3 Reps
55%
74%
82%
92%