Knuckle Sandwich DL

by Rex D.

1 athletes joined

Program Description

1x squat 3x bench 2x deadlift

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Aug 23, 2024 06:41
Last Edited
Aug 24, 2024 05:03

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Deadlift (Barbell)

3

8 reps

75%

2

Romanian Deadlift (Barbell)

3

8 reps

RPE 8

3

Bench Press (Barbell)

2

8 reps

70%

4

Bench Press (Barbell)

1

AMRAP

70%

5

Seated Row (Cable)

4

8 reps

RPE 8

6

Bicep Curl (Cable)

4

12 reps

RPE 8

Day 1

1

Deadlift (Barbell)

3

6 reps

80%

2

Romanian Deadlift (Barbell)

4

8 reps

RPE 8

3

Bench Press (Barbell)

2

8 reps

75%

4

Bench Press (Barbell)

1

AMRAP

75%

5

Seated Row (Cable)

4

10 reps

RPE 8

6

Bicep Curl (Cable)

4

12 reps

RPE 8

Day 1

1

Deadlift (Barbell)

3

4 reps

85%

2

Romanian Deadlift (Barbell)

5

8 reps

RPE 8

3

Bench Press (Barbell)

2

8 reps

70%

4

Bench Press (Barbell)

1

AMRAP

70%

5

Seated Row (Cable)

4

12 reps

RPE 8

6

Bicep Curl (Cable)

4

12 reps

RPE 8

Day 1

1

Deadlift (Barbell)

3

4 reps

65%

2

Romanian Deadlift (Barbell)

2

8 reps

RPE 8

3

Bench Press (Barbell)

2

8 reps

75%

4

Bench Press (Barbell)

1

AMRAP

75%

5

Seated Row (Cable)

2

8 reps

RPE 8

6

Bicep Curl (Cable)

4

12 reps

RPE 8

Day 2

1

Squat (Barbell)

1

3

8 reps

6 reps

75%

75%

2

Bench Press (Barbell)

2

6 reps

75%

3

Bench Press (Barbell)

1

AMRAP

75%

4

Leg Extension

2

12 reps

RPE 8

5

Back Extension

2

12 reps

RPE 8

Day 2

1

Squat (Barbell)

1

3

3 reps

1 reps

85%

85%

2

Bench Press (Barbell)

2

6 reps

80%

3

Bench Press (Barbell)

1

AMRAP

80%

4

Leg Extension

3

12 reps

RPE 8

5

Back Extension

3

12 reps

RPE 8

Day 2

1

Squat (Barbell)

1

3

5 reps

3 reps

80%

80%

2

Bench Press (Barbell)

2

6 reps

75%

3

Bench Press (Barbell)

1

AMRAP

75%

4

Leg Extension

4

12 reps

RPE 8

5

Back Extension

4

12 reps

RPE 8

Day 2

1

Squat (Barbell)

1

1 reps

100%

2

Bench Press (Barbell)

2

6 reps

80%

3

Bench Press (Barbell)

1

AMRAP

80%

4

Leg Extension

1

20 reps

RPE 8

5

Back Extension

1

20 reps

RPE 8

Day 3

1

Sumo Deadlift (Barbell)

3

6 reps

RPE 8

2

Bench Press (Barbell)

2

4 reps

80%

3

Bench Press (Barbell)

1

AMRAP

80%

4

Lat Pulldown

3

8 reps

RPE 8

Day 3

1

Sumo Deadlift (Barbell)

4

6 reps

RPE 8

2

Bench Press (Barbell)

2

4 reps

85%

3

Bench Press (Barbell)

1

AMRAP

85%

4

Lat Pulldown

4

8 reps

RPE 8

Day 3

1

Sumo Deadlift (Barbell)

5

6 reps

RPE 8

2

Bench Press (Barbell)

2

4 reps

80%

3

Bench Press (Barbell)

1

AMRAP

80%

4

Lat Pulldown

5

8 reps

RPE 8

Day 3

1

Deadlift (Barbell)

1

1 reps

100%

2

Bench Press (Barbell)

1

AMRAP

85%

3

Lat Pulldown

2

8 reps

RPE 8

Day 1

1

Deadlift (Barbell)

3 Sets

8 Reps

75%

2

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@8

3

Bench Press (Barbell)

2 Sets

8 Reps

70%

4

Bench Press (Barbell)

1 Set

AMRAP

70%

5

Seated Row (Cable)

4 Sets

8 Reps

@8

6

Bicep Curl (Cable)

4 Sets

12 Reps

@8

Day 2

1

Squat (Barbell)

1 Set

3 Sets

8 Reps

6 Reps

75%

75%

2

Bench Press (Barbell)

2 Sets

6 Reps

75%

3

Bench Press (Barbell)

1 Set

AMRAP

75%

4

Leg Extension

2 Sets

12 Reps

@8

5

Back Extension

2 Sets

12 Reps

@8

Day 3

1

Sumo Deadlift (Barbell)

3 Sets

6 Reps

@8

2

Bench Press (Barbell)

2 Sets

4 Reps

80%

3

Bench Press (Barbell)

1 Set

AMRAP

80%

4

Lat Pulldown

3 Sets

8 Reps

@8