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Hart Powerlifting

by Blane B.
17 athletes joined

Program Description

Hart powerlifting

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 21, 2025 08:58
  • Last Edited
    Dec 08, 2025 09:25
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Glutes
11.8%
Triceps
11.5%
Chest
10.8%
Front Delts
9.6%
Hamstrings
9.4%
Abs
7.1%
Upper Back
6.8%
Lats
5%
Biceps
4%
Lower Back
3.5%
Adductors
2.5%
Middle Delts
2.4%
Rear Delts
1.4%
Forearms
1.2%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
80%
75%
2
Bench Press (Barbell)
3
8 reps
67.5%
3
Split Squat (Barbell)
3
10 reps
RPE 6
4
Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seal Row
3
12 reps
-
6
Plank
3
0.5 mins
-
7
Suitcase Carry
2
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
82.5%
77.5%
2
Bench Press (Barbell)
3
8 reps
70%
3
Split Squat (Barbell)
3
10 reps
RPE 7.5
4
Seal Row
3
12 reps
RPE 8
5
Suitcase Carry
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
4 reps
85%
80%
2
Bench Press (Barbell)
4
7 reps
72.5%
3
Goblet Squat
3
12 reps
RPE 7.5
4
Seal Row
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
3 reps
3 reps
88%
82.5%
2
Bench Press (Barbell)
5
6 reps
75%
3
Goblet Squat
3
12 reps
RPE 7.5
4
Seal Row
3
12 reps
-
5
Farmer's Walk (Weighted)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
4 reps
82.5%
80%
2
Bench Press (Barbell)
5
5 reps
77.5%
3
Split Squat (Barbell)
3
10 reps
-
4
Seal Row
3
12 reps
-
5
Suitcase Carry
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
4 reps
85%
82.5%
2
Bench Press (Barbell)
6
4 reps
80%
3
Reverse Hyperextension
2
20 reps
-
4
Seal Row
3
12 reps
-
5
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
70%
2
Tempo Bench Press
3
6 reps
60%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 7
5
Glute-Ham Raise
3
20 reps
RPE 6
6
Pallof Press
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
73%
2
Tempo Bench Press
3
6 reps
63%
3
Lat Pulldown
3
12 reps
RPE 7
4
Glute-Ham Raise
3
20 reps
RPE 6
5
Pallof Press
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Tempo Bench Press
3
5 reps
65%
3
Lat Pulldown
3
12 reps
RPE 7
4
Reverse Hyperextension
3
20 reps
RPE 7
5
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
77.5%
2
Tempo Bench Press
3
5 reps
67.5%
3
Lat Pulldown
3
12 reps
-
4
Glute Bridge (Barbell)
3
10 reps
-
5
Pallof Press
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
72.5%
2
Tempo Bench Press
4
4 reps
70%
3
Lat Pulldown
3
12 reps
-
4
Glute-Ham Raise
3
25 reps
-
5
Pallof Press
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Tempo Bench Press
4
4 reps
72.5%
3
Lat Pulldown
3
12 reps
-
4
Glute-Ham Raise
2
25 reps
-
5
Pallof Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
5 reps
82.5%
75%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
4
25 reps
RPE 6
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
5 reps
85%
77.5%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Dumbbell Row
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Face Pull
3
25 reps
RPE 6
6
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
5 reps
87.5%
80%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Overhead Press (Dumbbell)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dumbbell Row
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
90%
82.5%
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bent Over Row (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
92.5%
82.5%
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Dumbbell Row
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
5 reps
86%
80%
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Dumbbell Row
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
82.5%
2
Deadlift (Barbell)
1
3
3 reps
4 reps
80%
75%
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
4
Skull Crusher (Barbell)
3
12 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Russian Twist (Dumbbell)
2
20 reps
RPE 7
8
Sit Up
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
75%
2
Deadlift (Barbell)
1
3
3 reps
4 reps
82.5%
77.5%
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
77.5%
2
Deadlift (Barbell)
1
4
3 reps
3 reps
85%
80%
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Face Pull
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
80%
2
Deadlift (Barbell)
1
4
3 reps
3 reps
87.5%
82.5%
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
1
3
2 reps
3 reps
82.5%
80%
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
77.5%
2
Deadlift (Barbell)
1
3
2 reps
3 reps
85%
82.5%
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
70%
2
Tempo Bench Press
3 Sets
6 Reps
60%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5
Glute-Ham Raise
3 Sets
20 Reps
@6
6
Pallof Press
2 Sets
15 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
75%
2
Bench Press (Barbell)
3 Sets
8 Reps
67.5%
3
Split Squat (Barbell)
3 Sets
10 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10 Reps
@7
5
Seal Row
3 Sets
12 Reps
-
6
Plank
3 Sets
0.5 mins
-
7
Suitcase Carry
2 Sets
2 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
5 Reps
82.5%
75%
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
4
Face Pull
4 Sets
25 Reps
@6
5
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Squat (Paused)
3 Sets
5 Reps
82.5%
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
4 Reps
80%
75%
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
4
Skull Crusher (Barbell)
3 Sets
12 Reps
@7
5
Hammer Curl
3 Sets
12 Reps
@6
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
7
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7
8
Sit Up
3 Sets
10 Reps
@6