My Prep Program

by Big Lifts Chris

Program Description

My prep program for Battle of the Barbell.

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
120 minutes
Created
Jan 21, 2026 12:19
Last Edited
Jan 28, 2026 03:59

Muscle Engagement

Front

Back

MuscleSet

Triceps

18%

Quadriceps

12.6%

Hamstrings

12.6%

Front Delts

12.6%

Glutes

11.3%

Chest

7.2%

Middle Delts

5.4%

Cardio

3.6%

Abs

3.6%

Lower Back

3.2%

Lats

2.7%

Upper Back

2.7%

Adductors

1.8%

Abductors

1.4%

Biceps

1.4%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Treadmill

1

45 mins

-

2

Bench Press (Barbell)

4

6 reps

80%

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 9

4

Tricep Pushdown (Cable)

3

10-12 reps

RPE 9

Day 1

1

Treadmill

1

45 mins

-

2

Bench Press (Barbell)

4

4 reps

85%

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 9

4

Tricep Pushdown (Cable)

3

10-12 reps

RPE 9

Day 1

1

Treadmill

1

45 mins

-

2

Bench Press (Barbell)

4

2 reps

90%

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 9

4

Tricep Pushdown (Cable)

3

10-12 reps

RPE 9

Day 2

1

Treadmill

1

45 mins

-

2

Deadlift (Barbell)

4

6 reps

80%

3

Lat Pulldown

3

10-12 reps

RPE 9

4

Hamstring Curl

3

10-12 reps

RPE 9

Day 2

1

Treadmill

1

45 mins

-

2

Deadlift (Barbell)

4

4 reps

85%

3

Lat Pulldown

3

10-12 reps

RPE 9

4

Hamstring Curl

3

10-12 reps

RPE 9

Day 2

1

Treadmill

1

45 mins

-

2

Deadlift (Barbell)

4

2 reps

90%

3

Lat Pulldown

3

10-12 reps

RPE 9

4

Hamstring Curl

3

10-12 reps

RPE 9

Day 3

1

Treadmill

1

45 mins

-

2

Bench Press (Barbell)

4

6 reps

80%

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 9

4

Tricep Pushdown (Cable)

3

10-12 reps

RPE 9

Day 3

1

Treadmill

1

45 mins

-

2

Bench Press (Barbell)

4

4 reps

85%

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 9

4

Tricep Pushdown (Cable)

3

10-12 reps

RPE 9

Day 3

1

Treadmill

1

45 mins

-

2

Bench Press (Barbell)

4

2 reps

90%

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 9

4

Tricep Pushdown (Cable)

3

10-12 reps

RPE 9

Day 4

1

Treadmill

1

45 mins

-

2

Squat (Barbell)

4

6 reps

80%

3

Leg Press

3

6-10 reps

RPE 9

4

Leg Extension

3

10-12 reps

RPE 9

Day 4

1

Treadmill

1

45 mins

-

2

Squat (Barbell)

4

4 reps

85%

3

Leg Press

3

6-10 reps

RPE 9

4

Leg Extension

3

10-12 reps

RPE 9

Day 4

1

Treadmill

1

45 mins

-

2

Squat (Barbell)

4

2 reps

90%

3

Leg Press

3

6-10 reps

RPE 9

4

Leg Extension

3

10-12 reps

RPE 9

Day 4

1

Treadmill

1 Set

45 mins

-

2

Squat (Barbell)

4 Sets

6 Reps

80%

3

Leg Press

3 Sets

6-10 Reps

@9

4

Leg Extension

3 Sets

10-12 Reps

@9

Day 1

1

Treadmill

1 Set

45 mins

-

2

Bench Press (Barbell)

4 Sets

6 Reps

80%

3

Seated Shoulder Press (Dumbbell)

3 Sets

8-10 Reps

@9

4

Tricep Pushdown (Cable)

3 Sets

10-12 Reps

@9

Day 3

1

Treadmill

1 Set

45 mins

-

2

Bench Press (Barbell)

4 Sets

6 Reps

80%

3

Seated Shoulder Press (Dumbbell)

3 Sets

8-10 Reps

@9

4

Tricep Pushdown (Cable)

3 Sets

10-12 Reps

@9

Day 2

1

Treadmill

1 Set

45 mins

-

2

Deadlift (Barbell)

4 Sets

6 Reps

80%

3

Lat Pulldown

3 Sets

10-12 Reps

@9

4

Hamstring Curl

3 Sets

10-12 Reps

@9