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Week rest programme

by Ivan06

Program Description

Half load workouts with greater volume to maintain your strength and improve your hypertrophy for the next cycle of a power building program. Alongside that there are 2 days with a 1RM tests for essential lifts. You can either do them at the start or end of a day. (Id recommend start)

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2026 07:53
  • Last Edited
    Jan 21, 2026 08:35
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Glutes
10.9%
Hamstrings
10.9%
Front Delts
10.9%
Triceps
10.9%
Lats
8.5%
Upper Back
8.5%
Abs
8%
Chest
5.7%
Middle Delts
5.2%
Biceps
4.3%
Adductors
2.8%
Lower Back
2.6%
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Overhead Press (Barbell)
4
10 reps
50%
3
Lat Pulldown
3
20 reps
50%
4
Bench Press (Barbell)
3
2 reps
100%
5
Deadlift (Barbell)
3
2 reps
100%
6
Lat Pulldown
3
2 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
4
10 reps
50%
3
Bent Over Row (Barbell)
3
20 reps
50%
4
Squat (Barbell)
3
2 reps
100%
5
Overhead Press (Barbell)
3
2 reps
100%
6
Bent Over Row (Barbell)
3
2 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
50%
2
Overhead Press (Barbell)
4
10 reps
50%
3
Lat Pulldown
3
20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
50%
2
Deadlift (Barbell)
4
10 reps
50%
3
Bent Over Row (Barbell)
3
20 reps
50%
Week 1
1 / 1 Weeks
Day 3
1
Squat (Barbell)
5 Sets
10 Reps
50%
2
Overhead Press (Barbell)
4 Sets
10 Reps
50%
3
Lat Pulldown
3 Sets
20 Reps
50%
Day 4
1
Bench Press (Barbell)
5 Sets
10 Reps
50%
2
Deadlift (Barbell)
4 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
3 Sets
20 Reps
50%
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
50%
2
Overhead Press (Barbell)
4 Sets
10 Reps
50%
3
Lat Pulldown
3 Sets
20 Reps
50%
4
Bench Press (Barbell)
3 Sets
2 Reps
100%
5
Deadlift (Barbell)
3 Sets
2 Reps
100%
6
Lat Pulldown
3 Sets
2 Reps
100%
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
50%
2
Deadlift (Barbell)
4 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
3 Sets
20 Reps
50%
4
Squat (Barbell)
3 Sets
2 Reps
100%
5
Overhead Press (Barbell)
3 Sets
2 Reps
100%
6
Bent Over Row (Barbell)
3 Sets
2 Reps
100%