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70s Powerlifter - Base Phase Mod. 1 + Arm Day
by Kaustubh H.
Program Description
70s Powerlifter by Alexander Bromley tweaked for a tall guy with skinny arms. With Arm Day: M,T,Th,F,Sa Without Arm Day: M,T,Th,F
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Jun 02, 2024 03:51
Last Edited
Jun 10, 2024 02:01
down_app
Week 1
1 / 10 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
60%
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
8 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
15 Reps
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
60%
2
Safety Bar Squat
2 Sets
10 Reps
@7
3
Front Squat (Barbell)
2 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
15 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Decline Sit Up (Weighted)
3 Sets
15 Reps
Day 3
1
Push Press (Barbell)
3 Sets
10 Reps
60%
2
Military Press (Barbell)
2 Sets
10 Reps
@7
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10 Reps
@7
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
60%
2
Snatch Grip Deadlift
2 Sets
10 Reps
@7
3
Good Morning
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Single Arm Row (Dumbbell)
3 Sets
15 Reps
6
Decline Sit Up (Weighted)
3 Sets
15 Reps
Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps
Day 1
1A
Bench Press (Barbell)
4 Sets
10 Reps
65%
1B
Pull-Up (Neutral Grip, Weighted)
4 Sets
8 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
4 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
15 Reps
Day 2
1
Squat (Low Bar)
4 Sets
10 Reps
65%
2
Safety Bar Squat
3 Sets
10 Reps
@8
3
Front Squat (Barbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
4 Sets
15 Reps
5
Seated Hamstring Curl
4 Sets
15 Reps
6
Decline Sit Up (Weighted)
4 Sets
15 Reps
Day 3
1
Push Press (Barbell)
4 Sets
10 Reps
65%
2
Military Press (Barbell)
3 Sets
10 Reps
@8
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
4
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
65%
2
Snatch Grip Deadlift
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
15 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
6
Lying Leg Raise
4 Sets
15 Reps
Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps
Day 1
1A
Bench Press (Barbell)
5 Sets
10 Reps
70%
1B
Pull-Up (Neutral Grip, Weighted)
5 Sets
8 Reps
2
Bench Press (Close Grip)
4 Sets
10 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
@9
4
Chest Supported Row (Machine)
5 Sets
15 Reps
5
Bicep Curl (EZ Bar)
5 Sets
15 Reps
Day 2
1
Squat (Low Bar)
5 Sets
10 Reps
70%
2
Safety Bar Squat
4 Sets
10 Reps
@9
3
Front Squat (Barbell)
4 Sets
10 Reps
@9
4
Wide Grip Lat Pulldown
5 Sets
15 Reps
5
Seated Hamstring Curl
5 Sets
15 Reps
6
Decline Sit Up (Weighted)
5 Sets
15 Reps
Day 3
1
Push Press (Barbell)
5 Sets
10 Reps
70%
2
Military Press (Barbell)
4 Sets
10 Reps
@9
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
5 Sets
12 Reps
5
Tricep Pushdown (Cable)
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
10 Reps
70%
2
Snatch Grip Deadlift
4 Sets
10 Reps
@9
3
Bent Over Row (Barbell)
5 Sets
10 Reps
4
Single Arm Row (Dumbbell)
5 Sets
15 Reps
5
Reverse Bicep Curl (EZ Bar)
5 Sets
15 Reps
6
Lying Leg Raise
5 Sets
15 Reps
Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
8 Reps
65%
1B
Pull-Up (Neutral Grip, Weighted)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
8 Reps
@7
3
Incline Bench Press (Barbell)
2 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 2
1
Squat (Low Bar)
3 Sets
8 Reps
65%
2
Safety Bar Squat
2 Sets
8 Reps
@7
3
Front Squat (Barbell)
2 Sets
8 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Decline Sit Up (Weighted)
3 Sets
12 Reps
Day 3
1
Push Press (Barbell)
3 Sets
8 Reps
65%
2
Military Press (Barbell)
2 Sets
8 Reps
@7
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8 Reps
@7
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
65%
2
Snatch Grip Deadlift
2 Sets
8 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
8 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Lying Leg Raise
3 Sets
12 Reps
Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps
Day 1
1A
Bench Press (Barbell)
4 Sets
8 Reps
70%
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
4 Sets
12 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
Day 2
1
Squat (Low Bar)
4 Sets
8 Reps
70%
2
Safety Bar Squat
3 Sets
8 Reps
@8
3
Front Squat (Barbell)
3 Sets
8 Reps
@8
4
Wide Grip Lat Pulldown
4 Sets
12 Reps
5
Seated Hamstring Curl
4 Sets
12 Reps
6
Decline Sit Up (Weighted)
4 Sets
12 Reps
Day 3
1
Push Press (Barbell)
4 Sets
8 Reps
70%
2
Military Press (Barbell)
3 Sets
8 Reps
@8
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@8
4
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
70%
2
Snatch Grip Deadlift
3 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
8 Reps
4
Single Arm Row (Dumbbell)
4 Sets
12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Lying Leg Raise
4 Sets
12 Reps
Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps
Day 1
1A
Bench Press (Barbell)
5 Sets
8 Reps
75%
1B
Pull-Up (Neutral Grip, Weighted)
4 Sets
10 Reps
2
Bench Press (Close Grip)
4 Sets
8 Reps
@9
3
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
4
Chest Supported Row (Machine)
5 Sets
12 Reps
5
Bicep Curl (EZ Bar)
5 Sets
12 Reps
Day 2
1
Squat (Low Bar)
5 Sets
8 Reps
75%
2
Safety Bar Squat
4 Sets
8 Reps
@9
3
Front Squat (Barbell)
4 Sets
8 Reps
@9
4
Wide Grip Lat Pulldown
5 Sets
12 Reps
5
Seated Hamstring Curl
5 Sets
12 Reps
6
Decline Sit Up (Weighted)
5 Sets
12 Reps
Day 3
1
Push Press (Barbell)
5 Sets
8 Reps
75%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8 Reps
@9
4
Lying Tricep Extension (Barbell)
5 Sets
10 Reps
5
Tricep Pushdown (Cable)
5 Sets
12 Reps
6
Lateral Raise (Dumbbell)
5 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
8 Reps
75%
2
Snatch Grip Deadlift
4 Sets
8 Reps
@9
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4
Single Arm Row (Dumbbell)
5 Sets
12 Reps
5
Reverse Bicep Curl (EZ Bar)
5 Sets
12 Reps
6
Lying Leg Raise
5 Sets
12 Reps
Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
5 Reps
70%
1B
Pull-Up (Neutral Grip, Weighted)
5 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
6 Reps
@7
3
Incline Bench Press (Barbell)
2 Sets
6 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Safety Bar Squat
2 Sets
6 Reps
@7
3
Front Squat (Barbell)
2 Sets
6 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
5
Seated Hamstring Curl
3 Sets
10 Reps
6
Decline Sit Up (Weighted)
3 Sets
10 Reps
Day 3
1
Push Press (Barbell)
3 Sets
5 Reps
70%
2
Military Press (Barbell)
2 Sets
6 Reps
@7
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6 Reps
@7
4
Lying Tricep Extension (Barbell)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Snatch Grip Deadlift
2 Sets
6 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Lying Leg Raise
3 Sets
10 Reps
Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps
Day 1
1A
Bench Press (Barbell)
4 Sets
5 Reps
75%
1B
Pull-Up (Neutral Grip, Weighted)
2 Sets
12 Reps
2
Bench Press (Close Grip)
3 Sets
6 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Chest Supported Row (Machine)
4 Sets
10 Reps
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
5 Reps
75%
2
Safety Bar Squat
3 Sets
6 Reps
@8
3
Front Squat (Barbell)
3 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
4 Sets
10 Reps
5
Seated Hamstring Curl
4 Sets
10 Reps
6
Decline Sit Up (Weighted)
4 Sets
10 Reps
Day 3
1
Push Press (Barbell)
4 Sets
5 Reps
75%
2
Military Press (Barbell)
3 Sets
6 Reps
@8
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
@8
4
Lying Tricep Extension (Barbell)
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Snatch Grip Deadlift
3 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
6 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
10 Reps
6
Lying Leg Raise
4 Sets
10 Reps
Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps
Day 1
1A
Bench Press (Barbell)
5 Sets
5 Reps
80%
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
12 Reps
2
Bench Press (Close Grip)
4 Sets
6 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
6 Reps
@9
4
Chest Supported Row (Machine)
5 Sets
10 Reps
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
80%
2
Safety Bar Squat
4 Sets
6 Reps
@9
3
Front Squat (Barbell)
4 Sets
6 Reps
@9
4
Wide Grip Lat Pulldown
5 Sets
10 Reps
5
Seated Hamstring Curl
5 Sets
10 Reps
6
Decline Sit Up (Weighted)
5 Sets
10 Reps
Day 3
1
Push Press (Barbell)
5 Sets
5 Reps
80%
2
Military Press (Barbell)
4 Sets
6 Reps
@9
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
6 Reps
@9
4
Lying Tricep Extension (Barbell)
5 Sets
8 Reps
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Snatch Grip Deadlift
4 Sets
6 Reps
@9
3
Bent Over Row (Barbell)
5 Sets
6 Reps
4
Single Arm Row (Dumbbell)
5 Sets
10 Reps
5
Reverse Bicep Curl (EZ Bar)
5 Sets
10 Reps
6
Lying Leg Raise
5 Sets
10 Reps
Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Squat (Low Bar)
1 Set
1 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Push Press (Barbell)
1 Set
1 Reps
@10
Day 3
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
3
Single Arm Pushdown
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
6
Upright Row (Cable)
4 Sets
8-15 Reps