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NKVD Torture Program

by Vincent Kerler

Program Description

IMPORTANT: Up the weight for ONLY squat and bench by 5-10 pounds each week depending on what your max is for each lift. So, if you start week 1, day 1 doing squats for 225, week 2, day 1 should be 235, and week 3, day 1 should be 245, and so on. This uses the Smolov jr. system for squat and bench and Pavel’s fighter pull up program for weighted pull ups. Everything else is just what I deem fit for maintenance on the core lifts which you can modify for your preference. You will probably injure and/or make yourself sick doing this program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 01, 2025 02:10
  • Last Edited
    Aug 01, 2025 02:52
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 8
4
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
85%
85%
85%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 8
4
Pull-Up (Weighted)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
85%
85%
85%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 8
4
Pull-Up (Weighted)
1
1
1
2
7 reps
6 reps
5 reps
4 reps
85%
85%
85%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 8
4
Pull-Up (Weighted)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
85%
85%
85%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Trap Bar Deadlift
2
5 reps
75%
4
Pull-Up (Weighted)
1
1
2
1
5 reps
4 reps
3 reps
2 reps
85%
85%
85%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Trap Bar Deadlift
2
5 reps
75%
4
Pull-Up (Weighted)
1
1
2
1
6 reps
5 reps
4 reps
3 reps
85%
85%
85%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Trap Bar Deadlift
2
5 reps
75%
4
Pull-Up (Weighted)
1
1
2
1
7 reps
6 reps
5 reps
4 reps
85%
85%
85%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Trap Bar Deadlift
2
5 reps
75%
4
Pull-Up (Weighted)
1
1
2
1
8 reps
7 reps
6 reps
5 reps
85%
85%
85%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
3
Overhead Press (Barbell)
2
5 reps
75%
4
Pull-Up (Weighted)
1
2
1
1
5 reps
4 reps
3 reps
2 reps
85%
85%
85%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
3
Overhead Press (Barbell)
2
5 reps
75%
4
Pull-Up (Weighted)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
85%
85%
85%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
3
Overhead Press (Barbell)
2
5 reps
75%
4
Pull-Up (Weighted)
1
2
1
1
7 reps
6 reps
5 reps
4 reps
85%
85%
85%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
3
Overhead Press (Barbell)
2
5 reps
75%
4
Pull-Up (Weighted)
1
2
1
1
8 reps
7 reps
6 reps
5 reps
85%
85%
85%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Stiff Leg Deadlift
3
AMRAP
RPE 8
4
Pull-Up (Weighted)
2
1
1
1
5 reps
4 reps
3 reps
2 reps
85%
85%
85%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Stiff Leg Deadlift
3
AMRAP
RPE 8
4
Pull-Up (Weighted)
2
1
1
1
6 reps
5 reps
4 reps
3 reps
85%
85%
85%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Stiff Leg Deadlift
3
AMRAP
RPE 8
4
Pull-Up (Weighted)
2
1
1
1
7 reps
6 reps
5 reps
4 reps
85%
85%
85%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Stiff Leg Deadlift
3
AMRAP
RPE 8
4
Pull-Up (Weighted)
2
1
1
1
8 reps
7 reps
6 reps
5 reps
85%
85%
85%
85%
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
7 Sets
5 Reps
75%
2
Bench Press (Barbell)
7 Sets
5 Reps
75%
3
Trap Bar Deadlift
2 Sets
5 Reps
75%
4
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
85%
85%
85%
85%
Day 3
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Squat (Barbell)
8 Sets
4 Reps
80%
3
Overhead Press (Barbell)
2 Sets
5 Reps
75%
4
Pull-Up (Weighted)
1 Set
2 Sets
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
85%
85%
85%
85%
Day 4
1
Squat (Barbell)
10 Sets
3 Reps
85%
2
Bench Press (Barbell)
10 Sets
3 Reps
85%
3
Stiff Leg Deadlift
3 Sets
AMRAP
@8
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
85%
85%
85%
85%
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Squat (Barbell)
6 Sets
6 Reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
AMRAP
@8
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
2 Reps
85%
85%
85%
85%