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70s Powerlifter - Beginner Modified - Peak 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. Please make sure you have completed at least one cycle of the base phase before going on to this phase. At the end of this phase, you'll have a true 1RM which you can then use to complete percentile based programs.
Program Overview
Level
Beginner
Goal
Powerlifting
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
May 01, 2024 03:32
Last Edited
May 23, 2024 12:57
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Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
@8
2
Squat (Paused)
5 Sets
5 Reps
@6-7
3
Pin Squat
5 Sets
5 Reps
@6-7
4
Hip Thrust (Barbell)
5 Sets
9 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Paused)
5 Sets
5 Reps
@6-7
3
Pin Press Bench (Barbell)
5 Sets
5 Reps
@6-7
4
Lateral Raise (Dumbbell)
5 Sets
9 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Deadlift (Paused)
5 Sets
5 Reps
@6-7
3
Rack Pull (Barbell)
5 Sets
5 Reps
@6-7
4
Seated Row (Cable)
5 Sets
9 Reps
5
Lat Pulldown
5 Sets
9 Reps
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
@8
2
Squat (Paused)
4 Sets
5 Reps
@6-7
3
Pin Squat
4 Sets
5 Reps
@6-7
4
Hip Thrust (Barbell)
4 Sets
9 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
4 Sets
5 Reps
@6-7
3
Pin Press Bench (Barbell)
4 Sets
5 Reps
@6-7
4
Lateral Raise (Dumbbell)
4 Sets
9 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Deadlift (Paused)
4 Sets
5 Reps
@6-7
3
Rack Pull (Barbell)
4 Sets
5 Reps
@6-7
4
Seated Row (Cable)
4 Sets
9 Reps
5
Lat Pulldown
4 Sets
9 Reps
Day 1
1
Squat (Low Bar)
1 Set
3 Reps
@10
2
Squat (Paused)
3 Sets
5 Reps
@6-7
3
Pin Squat
3 Sets
5 Reps
@6-7
4
Hip Thrust (Barbell)
2 Sets
9 Reps
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
@10
2
Bench Press (Paused)
3 Sets
5 Reps
@6-7
3
Pin Press Bench (Barbell)
3 Sets
5 Reps
@6-7
4
Lateral Raise (Dumbbell)
2 Sets
9 Reps
Day 3
1
Deadlift (Barbell)
1 Set
3 Reps
@10
2
Deadlift (Paused)
3 Sets
5 Reps
@6-7
3
Rack Pull (Barbell)
3 Sets
5 Reps
@6-7
4
Seated Row (Cable)
2 Sets
9 Reps
5
Lat Pulldown
2 Sets
9 Reps
Day 1
1
Squat (Low Bar)
5 Sets
2 Reps
@8
2
Squat (Paused)
5 Sets
4 Reps
@6-7
3
Pin Squat
5 Sets
4 Reps
@6-7
4
Hip Thrust (Barbell)
5 Sets
7 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
2 Reps
@8
2
Bench Press (Paused)
5 Sets
4 Reps
@6-7
3
Pin Press Bench (Barbell)
5 Sets
4 Reps
@6-7
4
Lateral Raise (Dumbbell)
5 Sets
7 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
2 Reps
@8
2
Deadlift (Paused)
5 Sets
4 Reps
@6-7
3
Rack Pull (Barbell)
5 Sets
4 Reps
@6-7
4
Seated Row (Cable)
5 Sets
7 Reps
5
Lat Pulldown
5 Sets
7 Reps
Day 1
1
Squat (Low Bar)
3 Sets
2 Reps
@8
2
Squat (Paused)
4 Sets
4 Reps
@6-7
3
Pin Squat
4 Sets
4 Reps
@6-7
4
Hip Thrust (Barbell)
4 Sets
7 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
2 Reps
@8
2
Bench Press (Paused)
4 Sets
4 Reps
@6-7
3
Pin Press Bench (Barbell)
4 Sets
4 Reps
@6-7
4
Lateral Raise (Dumbbell)
4 Sets
7 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
2 Reps
@8
2
Deadlift (Paused)
4 Sets
4 Reps
@6-7
3
Rack Pull (Barbell)
4 Sets
4 Reps
@6-7
4
Seated Row (Cable)
4 Sets
7 Reps
5
Lat Pulldown
4 Sets
7 Reps
Day 2
1
Bench Press (Barbell)
1 Set
2 Reps
@10
2
Bench Press (Paused)
3 Sets
4 Reps
@6-7
3
Pin Press Bench (Barbell)
3 Sets
4 Reps
@6-7
4
Lateral Raise (Dumbbell)
2 Sets
7 Reps
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
@10
2
Deadlift (Paused)
3 Sets
4 Reps
@6-7
3
Rack Pull (Barbell)
3 Sets
4 Reps
@6-7
4
Seated Row (Cable)
2 Sets
7 Reps
5
Lat Pulldown
2 Sets
7 Reps
Day 1
1
Squat (Low Bar)
1 Set
2 Reps
@10
2
Squat (Paused)
3 Sets
4 Reps
@6-7
3
Pin Squat
3 Sets
4 Reps
@6-7
4
Hip Thrust (Barbell)
2 Sets
7 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
1 Reps
@8
2
Bench Press (Paused)
5 Sets
3 Reps
@6-7
3
Pin Press Bench (Barbell)
5 Sets
3 Reps
@6-7
4
Lateral Raise (Dumbbell)
5 Sets
5 Reps
Day 1
1
Squat (Low Bar)
5 Sets
1 Reps
@8
2
Squat (Paused)
5 Sets
3 Reps
@6-7
3
Pin Squat
5 Sets
3 Reps
@6-7
4
Hip Thrust (Barbell)
5 Sets
5 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
1 Reps
@8
2
Deadlift (Paused)
5 Sets
3 Reps
@6-7
3
Rack Pull (Barbell)
5 Sets
3 Reps
@6-7
4
Seated Row (Cable)
5 Sets
5 Reps
5
Lat Pulldown
5 Sets
5 Reps
Day 1
1
Squat (Low Bar)
3 Sets
1 Reps
@8
2
Squat (Paused)
4 Sets
3 Reps
@6-7
3
Pin Squat
4 Sets
3 Reps
@6-7
4
Hip Thrust (Barbell)
4 Sets
5 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
1 Reps
@8
2
Bench Press (Paused)
4 Sets
3 Reps
@6-7
3
Pin Press Bench (Barbell)
4 Sets
3 Reps
@6-7
4
Lateral Raise (Dumbbell)
4 Sets
5 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
1 Reps
@8
2
Deadlift (Paused)
4 Sets
3 Reps
@6-7
3
Rack Pull (Barbell)
4 Sets
3 Reps
@6-7
4
Seated Row (Cable)
4 Sets
5 Reps
5
Lat Pulldown
4 Sets
5 Reps
Day 1
1
Squat (Low Bar)
1 Set
1 Reps
@10
2
Squat (Paused)
3 Sets
3 Reps
@6-7
3
Pin Squat
3 Sets
3 Reps
@6-7
4
Hip Thrust (Barbell)
2 Sets
5 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Paused)
3 Sets
3 Reps
@6-7
3
Pin Press Bench (Barbell)
3 Sets
3 Reps
@6-7
4
Lateral Raise (Dumbbell)
2 Sets
5 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Deadlift (Paused)
3 Sets
3 Reps
@6-7
3
Rack Pull (Barbell)
3 Sets
3 Reps
@6-7
4
Seated Row (Cable)
2 Sets
5 Reps
5
Lat Pulldown
2 Sets
5 Reps