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4 Week PR
by Sam M.
1 athletes joined
Program Description
Intermediate to advanced program to hit a pr in three weeks. Program will keep you fresh and feel heavy loads.
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 13, 2024 12:59
Last Edited
May 14, 2024 03:13
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
4 Reps
78%
83%
88%
75%
2
Spoto Press
3 Sets
8 Reps
@7-8
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@7-8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
6 Reps
73%
80%
87%
73%
2
Leg Extension
3 Sets
8 Reps
@7-8
3
Leg Curl
3 Sets
8 Reps
@7-8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
4 Reps
78%
83%
88%
75%
2
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@7-8
3
Pec Deck (Machine)
3 Sets
8 Reps
@7-8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
6 Reps
74%
82%
90%
80%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
4 Reps
83%
88%
93%
80%
2
Spoto Press
3 Sets
6 Reps
@7-8
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6 Reps
@7-8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
6 Reps
78%
85%
92%
78%
2
Leg Extension
3 Sets
6 Reps
@7-8
3
Leg Curl
3 Sets
6 Reps
@7-8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
4 Reps
83%
88%
93%
80%
2
Rear Delt Fly (Dumbbell)
3 Sets
6 Reps
@7-8
3
Pec Deck (Machine)
3 Sets
6 Reps
@7-8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
6 Reps
78%
86%
94%
84%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7-8
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@7-8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
6 Reps
78%
86%
94%
84%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7-8
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@7-8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
4 Reps
88%
93%
98%
85%
2
Rear Delt Fly (Dumbbell)
3 Sets
4 Reps
@7-8
3
Pec Deck (Machine)
2 Sets
1 Set
4 Reps
7 Reps
@7-8
@7-8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
4 Reps
88%
93%
98%
85%
2
Spoto Press
3 Sets
4 Reps
@7-8
3
V-Handle Tricep Pushdown (Cable)
3 Sets
4 Reps
@7-8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
6 Reps
83%
90%
98%
83%
2
Leg Extension
3 Sets
4 Reps
@7-8
3
Leg Curl
3 Sets
4 Reps
@7-8
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
88%
95%
100%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
91%
97%
100%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
91%
97%
100%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
85%
94%
100%