Week 1: State Championship Prep

by Tanvi Singh

1 athletes joined

Program Description

Week 1/12

Program Overview

Level
Intermediate
Goal
Powerlifting, Athletics, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Aug 19, 2024 06:40
Last Edited
Aug 19, 2024 06:46

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WEEK 1

Day 1

1

Squat (Barbell)

1

1

1

1

1 reps

3 reps

3 reps

3 reps

RPE 5

RPE 5

RPE 5.5

RPE 6

2

Bench Press (Barbell)

1

1

1

1

1 reps

3 reps

3 reps

3 reps

RPE 5

RPE 5

RPE 5.5

RPE 6

3

Leg Press

3

10 reps

RPE 8

4

Leg Extension

3

10 reps

RPE 8

5

Leg Curl

3

10 reps

RPE 8

Day 2

1

Deadlift (Paused)

3

4 reps

RPE 5

2

Larsen Press (Barbell)

3

4 reps

RPE 5

3

Front Raise

3

10 reps

RPE 8

4

Lateral Raise (Dumbbell)

3

10 reps

RPE 8

5

Overhead Press (Barbell)

3

10 reps

RPE 8

Day 3

1

Squat (Paused)

1

1

1

5 reps

5 reps

5 reps

RPE 5

RPE 5.5

RPE 6

2

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

RPE 5

RPE 5.5

RPE 6

3

Lat Pulldown

3

10 reps

RPE 8

4

Dumbbell Row

3

10 reps

RPE 8

5

Face Pull

3

10 reps

RPE 8

Day 4

1

Deadlift (Barbell)

1

1

1

1

1 reps

3 reps

3 reps

3 reps

RPE 5

RPE 5

RPE 5.5

RPE 6

2

Bench Press (Paused)

1

1

1

1

1 reps

3 reps

3 reps

3 reps

RPE 5

RPE 5

RPE 5.5

RPE 6

3

Incline Bench Press (Dumbbell)

3

10 reps

RPE 8

4

T-Bar Row

3

10 reps

RPE 8

5

Arnold Press

3

10 reps

RPE 8

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Reps

3 Reps

3 Reps

3 Reps

@5

@5

@5.5

@6

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Reps

3 Reps

3 Reps

3 Reps

@5

@5

@5.5

@6

3

Leg Press

3 Sets

10 Reps

@8

4

Leg Extension

3 Sets

10 Reps

@8

5

Leg Curl

3 Sets

10 Reps

@8

Day 2

1

Deadlift (Paused)

3 Sets

4 Reps

@5

2

Larsen Press (Barbell)

3 Sets

4 Reps

@5

3

Front Raise

3 Sets

10 Reps

@8

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@8

5

Overhead Press (Barbell)

3 Sets

10 Reps

@8

Day 3

1

Squat (Paused)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

@5

@5.5

@6

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

@5

@5.5

@6

3

Lat Pulldown

3 Sets

10 Reps

@8

4

Dumbbell Row

3 Sets

10 Reps

@8

5

Face Pull

3 Sets

10 Reps

@8

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Reps

3 Reps

3 Reps

3 Reps

@5

@5

@5.5

@6

2

Bench Press (Paused)

1 Set

1 Set

1 Set

1 Set

1 Reps

3 Reps

3 Reps

3 Reps

@5

@5

@5.5

@6

3

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

@8

4

T-Bar Row

3 Sets

10 Reps

@8

5

Arnold Press

3 Sets

10 Reps

@8