70s Powerlifter - Beginner Modified - Peak phase

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Following the base phase template, set your working weight based on high effort. Pauses may be 2min+

Squat (Low Bar)

Squat (Paused)

Pin Squat

Hip Thrust (Barbell)

Squats - Leg day

Bench Press (Barbell)

Bench Press (Paused)

Pin Press Bench (Barbell)

Lateral Raise (Dumbbell)

Bench Press - Push day

Deadlift (Barbell)

Deadlift (Paused)

Rack Pull (Barbell)

Seated Row (Cable)

Lat Pulldown

Deadlift - Pull day

Progress every weight from last week, optional for bodybuilding. Pauses may be 2.5min+

Add 5-10% to week 1 weight based on performance on 3rep max. Pauses may be 2min+

Progress every weight from last week, optional for bodybuilding. Pauses may be 3min+

Add 5-10% to week 4 weight based on performance on 2rep max. Pauses may be 2min+

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