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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
1 / 4 Weeks
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