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taper week for powerlifting

by phillyfling0 91

Program Description

My first attempt at making a taper week for powerlifting using exercices I like, the main lifts and their variations. feedback welcome

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Nov 15, 2025 06:25
  • Last Edited
    Nov 15, 2025 08:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Upper Back
9.4%
Front Delts
9.2%
Lats
8.7%
Chest
8.6%
Middle Delts
8.3%
Glutes
8.3%
Quadriceps
8.2%
Hamstrings
8.2%
Biceps
6.5%
Lower Back
5.3%
Abs
3.4%
Rear Delts
2.8%
Adductors
2.5%
Forearms
0.6%
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Hammer Curl
2
10-12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Hack Squat
2
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Adductor (Machine)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Overhead Press (Barbell)
2
8 reps
RPE 6.5
3
Bench Press (Barbell)
2
6 reps
65%
4
Dip (Bodyweight)
1
20-25 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
RPE 6.5
2
Chest Supported Row (Machine)
3
8 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
4
Hamstring Curl
3
12-15 reps
RPE 6.5
5
Back Extension
3
8-12 reps
RPE 6.5
Week 1
1 / 1 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Hammer Curl
2 Sets
10-12 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
6 Reps
@7
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
3
Hack Squat
2 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12-15 Reps
@7
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
@7
Day 5
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
@6.5
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@6.5
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Overhead Press (Barbell)
2 Sets
8 Reps
@6.5
3
Bench Press (Barbell)
2 Sets
6 Reps
65%
4
Dip (Bodyweight)
1 Set
20-25 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
15 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
Day 6
1
High Bar Squat (Barbell)
2 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6
4
Hamstring Curl
3 Sets
12-15 Reps
@6.5
5
Back Extension
3 Sets
8-12 Reps
@6.5