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70s powerlifter - Beginner modified - Base phase
by Bastien Rousselot
2 athletes joined
Program Description
Strength and mass for begginers, using barbells and some isolation, using Alexander Bromley's 70s Powerlifter program as a base. I am neither a coach or a pro, I made this program for myself and friends.
Program Overview
Level
Beginner
Goal
Powerlifting
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
Apr 30, 2024 06:48
Last Edited
May 23, 2024 01:02
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Week 1
1 / 9 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6-7
3
Barbell Row
2 Sets
10 Reps
@6-7
4
Lat Pulldown
3 Sets
15 Reps
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
10 Reps
@6-7
3
Front Squat (Barbell)
2 Sets
10 Reps
@6-7
4
Hip Thrust (Barbell)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6-7
3
Overhead Press (Barbell)
2 Sets
10 Reps
@6-7
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@8-9
2
Bench Press (Wide Grip)
3 Sets
10 Reps
@6-7
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6-7
4
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6-7
3
Barbell Row
3 Sets
10 Reps
@6-7
4
Lat Pulldown
4 Sets
15 Reps
Day 1
1
Squat (Low Bar)
4 Sets
10 Reps
@8-9
2
High Bar Squat (Barbell)
3 Sets
10 Reps
@6-7
3
Front Squat (Barbell)
3 Sets
10 Reps
@6-7
4
Hip Thrust (Barbell)
4 Sets
15 Reps
Day 1
1
Squat (Low Bar)
5 Sets
10 Reps
@8-10
2
High Bar Squat (Barbell)
4 Sets
10 Reps
@6-7
3
Front Squat (Barbell)
4 Sets
10 Reps
@6-7
4
Hip Thrust (Barbell)
5 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
@8-10
2
Bench Press (Wide Grip)
4 Sets
10 Reps
@6-7
3
Overhead Press (Barbell)
4 Sets
10 Reps
@6-7
4
Tricep Pushdown (Cable)
5 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
10 Reps
@8-10
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@6-7
3
Barbell Row
4 Sets
10 Reps
@6-7
4
Lat Pulldown
5 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Bench Press (Wide Grip)
2 Sets
8 Reps
@6-7
3
Overhead Press (Barbell)
2 Sets
8 Reps
@6-7
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6-7
3
Barbell Row
2 Sets
8 Reps
@6-7
4
Lat Pulldown
3 Sets
12 Reps
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
8 Reps
@6-7
3
Front Squat (Barbell)
2 Sets
8 Reps
@6-7
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 1
1
Squat (Low Bar)
4 Sets
8 Reps
@8-9
2
High Bar Squat (Barbell)
3 Sets
8 Reps
@6-7
3
Front Squat (Barbell)
3 Sets
8 Reps
@6-7
4
Hip Thrust (Barbell)
4 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@8-9
2
Bench Press (Wide Grip)
3 Sets
8 Reps
@6-7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@6-7
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6-7
3
Barbell Row
3 Sets
8 Reps
@6-7
4
Lat Pulldown
4 Sets
12 Reps
Day 1
1
Squat (Low Bar)
5 Sets
8 Reps
@8-10
2
High Bar Squat (Barbell)
4 Sets
8 Reps
@6-7
3
Front Squat (Barbell)
4 Sets
8 Reps
@6-7
4
Hip Thrust (Barbell)
5 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
8 Reps
@8-10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@6-7
3
Barbell Row
4 Sets
8 Reps
@6-7
4
Lat Pulldown
5 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
8 Reps
@8-10
2
Bench Press (Wide Grip)
4 Sets
8 Reps
@6-7
3
Overhead Press (Barbell)
4 Sets
8 Reps
@6-7
4
Tricep Pushdown (Cable)
5 Sets
12 Reps
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
@8
2
High Bar Squat (Barbell)
3 Sets
6 Reps
@6-7
3
Front Squat (Barbell)
3 Sets
6 Reps
@6-7
4
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Wide Grip)
3 Sets
6 Reps
@6-7
3
Overhead Press (Barbell)
3 Sets
6 Reps
@6-7
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@6-7
3
Barbell Row
3 Sets
6 Reps
@6-7
4
Lat Pulldown
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
@8-9
2
High Bar Squat (Barbell)
4 Sets
6 Reps
@6-7
3
Front Squat (Barbell)
4 Sets
6 Reps
@6-7
4
Hip Thrust (Barbell)
4 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8-9
2
Bench Press (Wide Grip)
4 Sets
6 Reps
@6-7
3
Overhead Press (Barbell)
4 Sets
6 Reps
@6-7
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
@8-9
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@6-7
3
Barbell Row
4 Sets
6 Reps
@6-7
4
Lat Pulldown
5 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@8-10
2
Bench Press (Wide Grip)
5 Sets
6 Reps
@6-7
3
Overhead Press (Barbell)
5 Sets
6 Reps
@6-7
4
Tricep Pushdown (Cable)
5 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@8-9
2
Romanian Deadlift (Barbell)
5 Sets
6 Reps
@6-7
3
Barbell Row
5 Sets
6 Reps
@6-7
4
Lat Pulldown
5 Sets
10 Reps
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
@8-10
2
High Bar Squat (Barbell)
5 Sets
6 Reps
@6-7
3
Front Squat (Barbell)
5 Sets
6 Reps
@6-7
4
Hip Thrust (Barbell)
5 Sets
10 Reps