Program Description
Build strength through heavy singles with wave-progressed RPE + backdown and variations of the main lifts for volume, skill practice, and weak points.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedOct 10, 2024 04:26
- Last EditedOct 28, 2024 01:09
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 5
2
Bench Press (Barbell)
3
4 reps
RPE 5
3
Squat (Barbell)
1
1 reps
RPE 5
4
Squat (Paused)
5
1 reps
RPE 5
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 7-8
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Paused)
5
1 reps
RPE 7-8
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7-8
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Paused)
5
1 reps
RPE 7-8
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 6-7
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Paused)
5
1 reps
RPE 6-7
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 5
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Paused)
5
1 reps
RPE 5
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7-8
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Paused)
5
1 reps
RPE 7-8
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 5-6
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Paused)
5
1 reps
RPE 5-6
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
3
4 reps
RPE 5-6
3
Squat (Barbell)
1
1 reps
RPE 9
4
Squat (Paused)
5
1 reps
RPE 5-6
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7
3
French Press
3
6-12 reps
RPE 7
4
Inverse Zottman Curl
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7
3
French Press
3
6-12 reps
RPE 7
4
Inverse Zottman Curl
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 4
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 4
3
Flexion Row
3
8-12 reps
RPE 5
4
Drag Curl
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 5
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 4
3
Flexion Row
3
8-12 reps
RPE 5
4
Drag Curl
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5
2
High Bar Squat (Barbell)
3
5 reps
RPE 5
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6-8
2
High Bar Squat (Barbell)
3
5 reps
RPE 6-8
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6-8
2
High Bar Squat (Barbell)
3
5 reps
RPE 6-8
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6-8
2
High Bar Squat (Barbell)
3
5 reps
RPE 6-8
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6
2
High Bar Squat (Barbell)
3
5 reps
RPE 6
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5-7
2
High Bar Squat (Barbell)
3
5 reps
RPE 5-7
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5-7
2
High Bar Squat (Barbell)
3
5 reps
RPE 5-7
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5-7
2
High Bar Squat (Barbell)
3
5 reps
RPE 5-7
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Reps
@5
2
Bench Press (Barbell)3 Sets
4 Reps
@5
3
Squat (Barbell)1 Set
1 Reps
@5
4
Squat (Paused)5 Sets
1 Reps
@5
5
I, Y, T (IYT) Raise3 Sets
8-12 Reps
@7
6
Decline Sit Up (Weighted)3 Sets
8-12 Reps
@7
Day 2
1
Incline Bench Press (Barbell)5 Sets
5 Reps
@5
2
Pull-Up (Weighted)3 Sets
3-10 Reps
@7
3
French Press3 Sets
6-12 Reps
@7
4
Inverse Zottman Curl3 Sets
10-15 Reps
@7
Day 3
1
Deadlift (Barbell)1 Set
1 Reps
@4
2
Deficit Deadlift (Barbell)4 Sets
3 Reps
@4
3
Flexion Row3 Sets
8-12 Reps
@5
4
Drag Curl3 Sets
6-12 Reps
@7
Day 4
1
Bench Press (Board)5 Sets
3 Reps
@5
2
High Bar Squat (Barbell)3 Sets
5 Reps
@5
3
Pullover (Dumbbell)3 Sets
6-12 Reps
@7
4
Reverse Crunch (Weighted)3 Sets
8-12 Reps
@7