4D powerlifting biased

by Dragon Master (Shadow Lord)

Program Description

Increasing one's strength by keeping recovery and stimulus in check.

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 25, 2024 02:21
Last Edited
Jun 25, 2024 07:16

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Low Bar)

4

3-4 reps

RPE 7

2

Good Morning

3

5-6 reps

RPE 7

Day 1

1

Squat (Low Bar)

4

3-4 reps

RPE 8

2

Good Morning

3

5-6 reps

RPE 8

Day 1

1

Squat (Low Bar)

4

3-4 reps

RPE 9

2

Good Morning

3

5-6 reps

RPE 9

Day 1

1

Squat (Low Bar)

4

3-4 reps

RPE 10

2

Good Morning

3

5-6 reps

RPE 10

Day 2

1

Bench Press (Paused)

3

3-4 reps

RPE 7

2

Bench Press (Wide Grip)

2

5-6 reps

RPE 7

3

Pull-Up (Weighted)

4

5-10 reps

RPE 7

4

Lateral Raise (Dumbbell)

4

5-10 reps

RPE 7

Day 2

1

Bench Press (Paused)

3

3-4 reps

RPE 8

2

Bench Press (Wide Grip)

2

5-6 reps

RPE 8

3

Pull-Up (Weighted)

4

5-10 reps

RPE 8

4

Lateral Raise (Dumbbell)

4

5-10 reps

RPE 8

Day 2

1

Bench Press (Paused)

3

3-4 reps

RPE 9

2

Bench Press (Wide Grip)

2

5-6 reps

RPE 9

3

Pull-Up (Weighted)

4

5-10 reps

RPE 9

4

Lateral Raise (Dumbbell)

4

5-10 reps

RPE 9

Day 2

1

Bench Press (Paused)

3

3-4 reps

RPE 10

2

Bench Press (Wide Grip)

2

5-6 reps

RPE 10

3

Pull-Up (Weighted)

4

5-10 reps

RPE 10

4

Lateral Raise (Dumbbell)

4

5-10 reps

RPE 10

Day 3

1

Deadlift (Paused)

3

3-4 reps

RPE 7

2

Stiff Leg Deadlift

2

5-6 reps

RPE 7

3

Squat (Low Bar)

4

5-6 reps

RPE 7

Day 3

1

Deadlift (Paused)

3

3-4 reps

RPE 8

2

Stiff Leg Deadlift

2

5-6 reps

RPE 8

3

Squat (Low Bar)

4

5-6 reps

RPE 8

Day 3

1

Deadlift (Paused)

3

3-4 reps

RPE 9

2

Stiff Leg Deadlift

2

5-6 reps

RPE 9

3

Squat (Low Bar)

4

5-6 reps

RPE 9

Day 3

1

Deadlift (Paused)

3

3-4 reps

RPE 10

2

Stiff Leg Deadlift

2

5-6 reps

RPE 10

3

Squat (Low Bar)

4

5-6 reps

RPE 10

Day 4

1

Bench Press (Paused)

3

5-6 reps

RPE 7

2

Bench Press (Close Grip)

3

5-6 reps

RPE 7

3

JM Press

2

5-10 reps

RPE 7

4

Barbell Row

4

5-10 reps

RPE 7

5

Face Pull

4

5-10 reps

RPE 7

Day 4

1

Bench Press (Paused)

3

5-6 reps

RPE 8

2

Bench Press (Close Grip)

3

5-6 reps

RPE 8

3

JM Press

2

5-10 reps

RPE 8

4

Barbell Row

4

5-10 reps

RPE 8

5

Face Pull

4

5-10 reps

RPE 8

Day 4

1

Bench Press (Paused)

3

5-6 reps

RPE 9

2

Bench Press (Close Grip)

3

5-6 reps

RPE 9

3

JM Press

2

5-10 reps

RPE 9

4

Barbell Row

4

5-10 reps

RPE 9

5

Face Pull

4

5-10 reps

RPE 9

Day 4

1

Bench Press (Paused)

3

5-6 reps

RPE 10

2

Bench Press (Close Grip)

3

5-6 reps

RPE 10

3

JM Press

2

5-10 reps

RPE 10

4

Barbell Row

4

5-10 reps

RPE 10

5

Face Pull

4

5-10 reps

RPE 10

Day 1

1

Squat (Low Bar)

4 Sets

3-4 Reps

@7

2

Good Morning

3 Sets

5-6 Reps

@7

Day 2

1

Bench Press (Paused)

3 Sets

3-4 Reps

@7

2

Bench Press (Wide Grip)

2 Sets

5-6 Reps

@7

3

Pull-Up (Weighted)

4 Sets

5-10 Reps

@7

4

Lateral Raise (Dumbbell)

4 Sets

5-10 Reps

@7

Day 3

1

Deadlift (Paused)

3 Sets

3-4 Reps

@7

2

Stiff Leg Deadlift

2 Sets

5-6 Reps

@7

3

Squat (Low Bar)

4 Sets

5-6 Reps

@7

Day 4

1

Bench Press (Paused)

3 Sets

5-6 Reps

@7

2

Bench Press (Close Grip)

3 Sets

5-6 Reps

@7

3

JM Press

2 Sets

5-10 Reps

@7

4

Barbell Row

4 Sets

5-10 Reps

@7

5

Face Pull

4 Sets

5-10 Reps

@7