Program Description
Powerlifting offseason training with emphasis on strength gain.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedFeb 17, 2025 05:20
- Last EditedJun 18, 2025 09:56

Summary
Unlock your potential with the Powerbuilding Strength Focus program, a comprehensive 8-week journey designed to enhance both strength and muscle mass. This 5-day-a-week regimen combines heavy compound lifts like squats, deadlifts, and bench presses with targeted accessory work to sculpt your physique. Tailored for those ready to push their limits, each session emphasizes progressive overload and intensity, ensuring you build a solid foundation while maximizing gains. Equip yourself with a full gym and get ready to transform your strength training experience!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
85%
71%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
87.5%
76%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
90%
80%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
6 reps
85%
80%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
100%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
92.5%
84%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
86%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
85%
71%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
87.5%
76%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
90%
80%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
2 reps
85%
80%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
6-10 reps
RPE 8-9
4
Ab Wheel
2
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
82%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
92.5%
84%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
86%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
68%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
71%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
76%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
78%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
85%
71%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
87.5%
76%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
85%
80%
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
82%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
92.5%
84%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
86%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Leg Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
8 reps
68%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
7 reps
71%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6 reps
75%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
2
3 reps
75%
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
5 reps
76%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
8 reps
78%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
5 reps
80%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
2
3 reps
80%
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
3 Sets
1 Reps
6 Reps
85%
71%
2
Bench Press (Close Grip)3 Sets
6-10 Reps
@7-8
3
Barbell Row3 Sets
6-10 Reps
@7-8
4
Bicep Curl (Barbell)3 Sets
6-10 Reps
@8-9
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
6 Reps
85%
71%
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@7-8
3
Pull-Up (Weighted)3 Sets
6-10 Reps
@8-9
4
Ab Wheel3 Sets
10-20 Reps
@8-9
Day 3
1
Squat (Barbell)3 Sets
8 Reps
68%
2
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
@7-8
3
Overhead Tricep Extension (Dumbbell)3 Sets
10-15 Reps
@8-9
4
Hammer Curl3 Sets
10-15 Reps
@8-9
Day 4
1
Deadlift (Barbell)1 Set
3 Sets
1 Reps
6 Reps
85%
71%
2
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@7-8
3
Leg Curl3 Sets
10-15 Reps
@8-9
4
Seated Calf Raise3 Sets
10-15 Reps
@8-9
Day 5
1
Safety Bar Squat3 Sets
6-10 Reps
@8-9
2
Bench Press (Barbell)3 Sets
8 Reps
68%
3
Chest Supported Row (Machine)3 Sets
10-15 Reps
@8-9
4
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@8-9