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7 Week Powerlifting Program
by Vishal
37 athletes joined
5.0
(1 rating)
Program Description
This program is an altered version Candito's 6 week powerlifting program. Things I changed: 1.Increased a week 2.Gave that extra week toward muscle conditioning 3.Switched between incline bench and shoulder press every workout 4.Removed Bench AMRAP from earlier weeks of the program 5.Removed 10 rep set from the middle 6.Defined specific days when you should go to the gym.
Program Overview
Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Feb 22, 2024 12:07
Last Edited
Jun 18, 2024 12:36
down_app
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Deadlift (Barbell)
3 Sets
6 Reps
75%
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
Day 5
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
4 Sets
7-8 Reps
75%
2
Deadlift (Barbell)
3 Sets
7-8 Reps
75%
Day 2
1
Bench Press (Barbell)
4 Sets
7-8 Reps
75%
2
Bent Over Row (Barbell)
2 Sets
2 Sets
10-12 Reps
8-10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
4
Lat Pulldown
1 Set
2 Sets
10-12 Reps
8-10 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
7-8 Reps
75%
2
Bent Over Row (Barbell)
2 Sets
2 Sets
10-12 Reps
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
4
Lat Pulldown
1 Set
2 Sets
10-12 Reps
8-10 Reps
Day 4
1
Squat (Barbell)
4 Sets
7-8 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
Day 5
1
Bench Press (Barbell)
4 Sets
7-8 Reps
75%
2
Bent Over Row (Barbell)
2 Sets
2 Sets
10-12 Reps
8-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
7-8 Reps
80%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
4
Lat Pulldown
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
3 Sets
6 Reps
80%
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
80%
2
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
4
Lat Pulldown
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 4
1
Squat (Barbell)
3 Sets
7-8 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
7-8 Reps
80%
2
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
4
Lat Pulldown
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
4-5 Reps
85%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
80%
2
Deadlift (Barbell)
3 Sets
4-6 Reps
85%
Day 3
1
Squat (Barbell)
4 Sets
4-5 Reps
85%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
4-5 Reps
85%
2
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
4
Lat Pulldown
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
2-4 Reps
90%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 1
1
Squat (Barbell)
4 Sets
2-4 Reps
90%
2
Deadlift (Barbell)
3 Sets
3-4 Reps
90%
Day 3
1
Squat (Barbell)
4 Sets
1-2 Reps
95%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
1-2 Reps
95%
2
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
4
Lat Pulldown
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 1
1
Squat (Barbell)
4 Sets
1-2 Reps
95%
2
Deadlift (Barbell)
3 Sets
1-2 Reps
95%
Day 2
1
Bench Press (Barbell)
4 Sets
1-2 Reps
95%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 3
1
Squat (Barbell)
4 Sets
1-2 Reps
85%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
1-2 Reps
85%
2
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
4
Lat Pulldown
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 1
1
Squat (Barbell)
1 Set
AMRAP
95%
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
95%
Day 3
1
Deadlift (Barbell)
1 Set
AMRAP
95%
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Jaxon R.Age 16, Man
a month ago
0 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
great👍🏽