Program Description
Increasing one's strength by keeping recovery and stimulus in check.
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 25, 2024 02:21
- Last EditedJun 25, 2024 07:16
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-4 reps
RPE 7
2
Good Morning
3
5-6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-4 reps
RPE 8
2
Good Morning
3
5-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-4 reps
RPE 9
2
Good Morning
3
5-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-4 reps
RPE 10
2
Good Morning
3
5-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)4 Sets
3-4 Reps
@7
2
Good Morning3 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 Deadlift2 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 Press2 Sets
5-10 Reps
@7
4
Barbell Row4 Sets
5-10 Reps
@7
5
Face Pull4 Sets
5-10 Reps
@7