logo
BoostcampPNG
PowRlifting
by Mikkel N.
1 athletes joined
Program Description
Gain strength on the 3 big lifts
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jun 21, 2024 06:39
Last Edited
Jun 21, 2024 08:23
down_app
Week 1
1 / 5 Weeks
Day 1
1
Larsen Press (Barbell)
3 Sets
5 Reps
67%
2
Tempo Bench Press
2 Sets
1 Set
3 Reps
3 Reps
85%
80%
3
Deadlift (Paused)
2 Sets
2 Sets
4 Reps
2 Reps
65%
78%
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
65%
70%
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
9 Reps
9 Reps
@10
@8
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
72%
2
Tempo Squat (Barbell)
2 Sets
2 Reps
90%
3
Bench Press (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
85%
90%
4
Bench Press (Paused)
1 Set
1 Set
5 Reps
5 Reps
67%
73%
5
Hammer Curl
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
6
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@6
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
2 Reps
5 Reps
3 Reps
85%
70%
77%
2
Deadlift (Paused)
2 Sets
4 Reps
70%
3
Squat (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
87%
67%
4
Squat (Paused)
2 Sets
3 Reps
72%
5
Bench Press (Close Grip)
4 Sets
5 Reps
67%
6
Tricep Pushdown (Cable)
1 Set
3 Sets
9 Reps
9 Reps
@10
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
70%
67%
2
Tempo Bench Press
2 Sets
3 Reps
85%
3
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
4 Reps
5 Reps
3 Reps
4 Reps
90%
77%
75%
85%
75%
4
Tricep Pushdown (Cable)
2 Sets
2 Sets
9 Reps
9 Reps
@9
@8
5
Overhead Press (Barbell)
3 Sets
5 Reps
65%