Program Description
Increasing bench and deadlift 1rm as well as growing more muscle mass
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout160 minutes
- CreatedOct 07, 2024 08:17
- Last EditedOct 26, 2024 10:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-10 reps
70%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7-8 reps
80%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-4 reps
90%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1-3 reps
100%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
90%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-3 reps
95%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-10 reps
70%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7-8 reps
80%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-4 reps
90%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1-3 reps
100%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8.5
3
Hamstring Curl
3
10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8.5
3
Hamstring Curl
3
10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8.5
3
Hamstring Curl
3
10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8.5
3
Hamstring Curl
3
10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-10 reps
70%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7-8 reps
80%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-4 reps
90%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1-3 reps
100%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
90%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-3 reps
95%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 4
1
Front Squat (Barbell)4 Sets
6 Reps
@9
2
Leg Extension3 Sets
10 Reps
@8.5
3
Hamstring Curl3 Sets
10 Reps
@8.5
4
Barbell Row3 Sets
10 Reps
@8.5
Day 6
1
Deadlift (Barbell)3 Sets
6 Reps
70%
2
Leg Extension5 Sets
10 Reps
@9
3
Barbell Row4 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown3 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)3 Sets
6 Reps
70%
2
Leg Extension5 Sets
10 Reps
@9
3
Barbell Row4 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)4 Sets
9-10 Reps
70%
2
Dip (Weighted)2 Sets
6 Reps
@8.5
3
Lateral Raise (Dumbbell)5 Sets
10 Reps
@8.5
4
Preacher Curl (EZ Bar)3 Sets
10 Reps
@9.5
5
Incline Curl (Dumbbell)4 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)4 Sets
9-10 Reps
70%
2
Dip (Weighted)2 Sets
6 Reps
@8.5
3
Lateral Raise (Dumbbell)5 Sets
10 Reps
@8.5
4
Preacher Curl (EZ Bar)3 Sets
10 Reps
@9.5
5
Incline Curl (Dumbbell)4 Sets
10 Reps
@8
Day 5
1
Bench Press (Barbell)4 Sets
9-10 Reps
70%
2
Dip (Weighted)2 Sets
6 Reps
@8.5
3
Lateral Raise (Dumbbell)5 Sets
10 Reps
@8.5
4
Preacher Curl (EZ Bar)3 Sets
10 Reps
@9.5
5
Incline Curl (Dumbbell)4 Sets
10 Reps
@8