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Vilgots 10W5D

by Vilgot G.

Program Description

Har köpt några program och de har varit typ så här så ska kolla om ja kan göra ett själv och ser hur de funkar

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 25, 2025 07:41
  • Last Edited
    Aug 26, 2025 09:44
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 6.5
2
Bench Press (Barbell)
5
8 reps
RPE 6
3
Lat Pulldown
5
8-10 reps
RPE 7-8
4
Chest Supported Row (Machine)
5
8-10 reps
RPE 7-8
5
Face Pull
4
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 7.5
2
Bench Press (Barbell)
5
8 reps
RPE 7
3
Lat Pulldown
5
8-10 reps
RPE 7-8
4
Chest Supported Row (Machine)
5
8-10 reps
RPE 7-8
5
Face Pull
4
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8.5
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Lat Pulldown
5
8-10 reps
RPE 7-8
4
Chest Supported Row (Machine)
5
8-10 reps
RPE 7-8
5
Face Pull
4
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 9
2
Bench Press (Barbell)
5
8 reps
RPE 8.5
3
Lat Pulldown
5
8-10 reps
RPE 7-8
4
Chest Supported Row (Machine)
5
8-10 reps
RPE 7-8
5
Face Pull
4
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
1 reps
RPE 6.5
2
Comp Bench Press
6
2 reps
RPE 6
3
Floor Press (Barbell)
5
5 reps
RPE 6
4
Lat Pulldown
5
8-10 reps
RPE 6
5
Chest Supported Row (Machine)
5
8-10 reps
RPE 6
6
Face Pull
5
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
1 reps
RPE 8
2
Comp Bench Press
6
2 reps
RPE 7.5
3
Floor Press (Barbell)
5
5 reps
RPE 8
4
Lat Pulldown
5
8-10 reps
RPE 8-9
5
Chest Supported Row (Machine)
5
8-10 reps
RPE 8-9
6
Face Pull
5
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
1 reps
RPE 8.5
2
Comp Bench Press
6
2 reps
RPE 8
3
Floor Press (Barbell)
5
5 reps
RPE 8.5
4
Lat Pulldown
5
8-10 reps
RPE 8-9
5
Chest Supported Row (Machine)
5
8-10 reps
RPE 8-9
6
Face Pull
5
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
1 reps
RPE 9
2
Comp Bench Press
6
2 reps
RPE 8.5
3
Floor Press (Barbell)
5
5 reps
RPE 9
4
Lat Pulldown
5
8-10 reps
RPE 8-9
5
Chest Supported Row (Machine)
5
8-10 reps
RPE 8-9
6
Face Pull
5
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
1 reps
RPE 9.5
2
Comp Bench Press
2
2 reps
RPE 9.5
3
Face Pull
4
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
RPE 6
RPE 6
2
Comp Bench Press
1
2
1 reps
2 reps
RPE 6
RPE 6
3
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 6.5
2
Deadlift (Barbell)
5
4 reps
RPE 6
3
Squat (Paused)
4
5 reps
RPE 7
4
Hip Extension
5
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 7.5
2
Deadlift (Barbell)
5
4 reps
RPE 7
3
Squat (Paused)
4
5 reps
RPE 7.5
4
Hip Extension
5
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Deadlift (Barbell)
5
4 reps
RPE 8
3
Squat (Paused)
4
5 reps
RPE 7.5
4
Hip Extension
5
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8.5
2
Deadlift (Barbell)
5
4 reps
RPE 8
3
Squat (Paused)
4
5 reps
RPE 8
4
Hip Extension
5
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
5
2 reps
RPE 6
3
Tempo Squat (Barbell)
4
3 reps
RPE 6
4
Hip Extension
5
15-20 reps
RPE 6
5
Hanging Leg Raise
5
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
RPE 7.5
3
Tempo Squat (Barbell)
4
3 reps
RPE 8
4
Hip Extension
5
15-20 reps
RPE 8
5
Hanging Leg Raise
5
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8.5
2
Deadlift (Barbell)
5
2 reps
RPE 8
3
Tempo Squat (Barbell)
4
3 reps
RPE 9
4
Hip Extension
5
15-20 reps
RPE 8-9
5
Hanging Leg Raise
5
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
5
2 reps
RPE 8
3
Tempo Squat (Barbell)
4
3 reps
RPE 8
4
Hip Extension
5
15-20 reps
RPE 8-9
5
Hanging Leg Raise
5
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9.5
2
Deadlift (Barbell)
2
2 reps
RPE 9.5
3
Hip Extension
4
15-20 reps
RPE 8-9
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
8 reps
RPE 6
2
Larsen Press (Barbell)
4
6 reps
RPE 6
3
Tricep Pushdown (Cable)
5
8 reps
RPE 7-8
4
Overhead Press (Barbell)
5
6 reps
RPE 7-8
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 6-6
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
8 reps
RPE 7
2
Larsen Press (Barbell)
4
6 reps
RPE 7
3
Tricep Pushdown (Cable)
5
8 reps
RPE 7-8
4
Overhead Press (Barbell)
5
6 reps
RPE 7-8
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 6-6
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
8 reps
RPE 8
2
Larsen Press (Barbell)
4
6 reps
RPE 8
3
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
4
Overhead Press (Barbell)
5
6 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
1
8 reps
6 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
8 reps
RPE 8.5
2
Larsen Press (Barbell)
4
6 reps
RPE 8.5
3
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
4
Overhead Press (Barbell)
5
6 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
1
8 reps
6 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 6.5
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Dip (Weighted)
5
6-8 reps
RPE 6
4
Tricep Pushdown (Cable)
5
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Dip (Weighted)
5
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Kettlebell Press
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Dip (Weighted)
5
6-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
5
Kettlebell Press
5
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Dip (Weighted)
5
6-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
5
Kettlebell Press
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
3
3 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 8-9
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Comp Bench Press
1
-
3
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6.5
2
Squat (Barbell)
5
6 reps
RPE 6
3
Stiff Leg Deadlift
4
8 reps
RPE 7-8
4
Leg Press (45 Degrees)
5
8 reps
RPE 7-8
5
Abs Crunch (Machine)
5
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 7.5
2
Squat (Barbell)
5
6 reps
RPE 7
3
Stiff Leg Deadlift
4
8 reps
RPE 7-8
4
Leg Press (45 Degrees)
5
8 reps
RPE 7-8
5
Abs Crunch (Machine)
5
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8.5
2
Squat (Barbell)
5
6 reps
RPE 8
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Leg Press (45 Degrees)
5
8 reps
RPE 8-9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Leg Press (45 Degrees)
5
8 reps
RPE 8
5
Abs Crunch (Machine)
5
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
-
2
Stiff Leg Deadlift
5
3 reps
RPE 6
3
Leg Press (45 Degrees)
5
6-8 reps
RPE 6
4
Abs Crunch (Machine)
5
15-20 reps
RPE 6
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Stiff Leg Deadlift
5
3 reps
RPE 7.5
3
Leg Press (45 Degrees)
5
6-8 reps
RPE 8
4
Abs Crunch (Machine)
5
15-20 reps
RPE 8
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8.5
2
Stiff Leg Deadlift
5
3 reps
RPE 8
3
Leg Press (45 Degrees)
5
6-8 reps
RPE 8-9
4
Abs Crunch (Machine)
5
15-20 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Stiff Leg Deadlift
5
3 reps
RPE 8.5
3
Leg Press (45 Degrees)
5
6-8 reps
RPE 8-9
4
Abs Crunch (Machine)
5
15-20 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
RPE 9.5
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-9
3
Abs Crunch (Machine)
3
15-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
3 reps
RPE 6.5
2
Comp Bench Press
5
5 reps
RPE 6
3
Bench Press (Dumbbell)
5
8-10 reps
RPE 7-8
4
Lat Pulldown
5
8-10 reps
RPE 7-8
5
Chest Supported Row (Machine)
5
8-10 reps
RPE 7-8
6
Rear Delt Fly (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
3 reps
RPE 7.5
2
Comp Bench Press
5
5 reps
RPE 7
3
Bench Press (Dumbbell)
5
8-10 reps
RPE 7-8
4
Lat Pulldown
5
8-10 reps
RPE 7-8
5
Chest Supported Row (Machine)
5
8-10 reps
RPE 7-8
6
Rear Delt Fly (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
3 reps
RPE 8.5
2
Comp Bench Press
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
5
8-10 reps
RPE 8-9
4
Lat Pulldown
5
8-10 reps
RPE 8-9
5
Chest Supported Row (Machine)
5
8-10 reps
RPE 8-9
6
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
3 reps
RPE 6.5
2
Comp Bench Press
5
5 reps
RPE 6
3
Bench Press (Dumbbell)
5
8-10 reps
RPE 7-8
4
Lat Pulldown
5
8-10 reps
RPE 7-8
5
Chest Supported Row (Machine)
5
8-10 reps
RPE 7-8
6
Rear Delt Fly (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
2 reps
RPE 6
2
Comp Bench Press
5
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Lat Pulldown (Single Arm)
5
8-10 reps
RPE 6
5
Barbell Row
5
8 reps
RPE 6
6
Rear Delt Fly (Cable)
5
12-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
2 reps
RPE 8
2
Comp Bench Press
5
4 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Lat Pulldown (Single Arm)
5
8-10 reps
RPE 8-9
5
Barbell Row
5
8-10 reps
RPE 8-9
6
Rear Delt Fly (Cable)
5
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
2 reps
RPE 8.5
2
Comp Bench Press
5
4 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Lat Pulldown (Single Arm)
5
8-10 reps
RPE 8-9
5
Barbell Row
5
8-10 reps
RPE 8-9
6
Rear Delt Fly (Cable)
5
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
2 reps
RPE 9
2
Comp Bench Press
5
4 reps
RPE 8.5
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Lat Pulldown (Single Arm)
5
8-10 reps
RPE 8-9
5
Barbell Row
5
8-10 reps
RPE 8-9
6
Rear Delt Fly (Cable)
5
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
1 reps
RPE 9
2
Comp Bench Press
3
2 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-9
4
Chest Supported Row (Machine)
3
8-9 reps
RPE 8-9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
8 Reps
@6.5
2
Bench Press (Barbell)
5 Sets
8 Reps
@6
3
Lat Pulldown
5 Sets
8-10 Reps
@7-8
4
Chest Supported Row (Machine)
5 Sets
8-10 Reps
@7-8
5
Face Pull
4 Sets
10-12 Reps
@7-8
Day 2
1
Deadlift (Barbell)
1 Set
4 Reps
@6.5
2
Deadlift (Barbell)
5 Sets
4 Reps
@6
3
Squat (Paused)
4 Sets
5 Reps
@7
4
Hip Extension
5 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
6 Reps
@6.5
2
Squat (Barbell)
5 Sets
6 Reps
@6
3
Stiff Leg Deadlift
4 Sets
8 Reps
@7-8
4
Leg Press (45 Degrees)
5 Sets
8 Reps
@7-8
5
Abs Crunch (Machine)
5 Sets
15-20 Reps
@8
Day 3
1
Long Pause Bench Press
5 Sets
8 Reps
@6
2
Larsen Press (Barbell)
4 Sets
6 Reps
@6
3
Tricep Pushdown (Cable)
5 Sets
8 Reps
@7-8
4
Overhead Press (Barbell)
5 Sets
6 Reps
@7-8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@6-6
@9-10
@9-10
Day 5
1
Comp Bench Press
1 Set
3 Reps
@6.5
2
Comp Bench Press
5 Sets
5 Reps
@6
3
Bench Press (Dumbbell)
5 Sets
8-10 Reps
@7-8
4
Lat Pulldown
5 Sets
8-10 Reps
@7-8
5
Chest Supported Row (Machine)
5 Sets
8-10 Reps
@7-8
6
Rear Delt Fly (Cable)
5 Sets
12-15 Reps
@8