Snake power

by THE SNAKE

2 athletes joined

Program Description

Power lifting program

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
130 minutes
Created
Sep 26, 2024 05:38
Last Edited
Sep 28, 2024 03:49

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

4

8 reps

65%

2

Bench Press (Paused)

4

8 reps

65%

3

Chest Fly (Machine)

4

8 reps

RPE 9

4

Incline Bench Press (Dumbbell)

4

8 reps

RPE 9

5

Seated Dip (Machine)

4

8 reps

RPE 9

6

Shoulder Press (Machine)

4

8 reps

RPE 9

7

Lateral Raise (Dumbbell)

4

8 reps

RPE 9

8

V-Handle Tricep Pushdown (Cable)

4

8 reps

RPE 9

Day 1

1

Squat (Barbell)

4

7 reps

70%

2

Bench Press (Paused)

4

7 reps

70%

Day 1

1

Squat (Barbell)

4

6 reps

75%

2

Bench Press (Paused)

4

6 reps

75%

Day 2

1

Sumo Deadlift (Barbell)

4

8 reps

65%

2

Deadlift (Barbell)

2

8 reps

65%

3

Bench Press (Paused)

4

5 reps

75%

Day 2

1

Sumo Deadlift (Barbell)

4

7 reps

70%

2

Deadlift (Barbell)

2

7 reps

70%

3

Bench Press (Paused)

4

4 reps

80%

Day 2

1

Sumo Deadlift (Barbell)

4

6 reps

75%

2

Deadlift (Barbell)

2

6 reps

75%

3

Bench Press (Paused)

4

3 reps

85%

Day 3

1

Squat (Barbell)

4

5 reps

75%

2

Bench Press (Barbell)

4

7 reps

70%

Day 3

1

Squat (Barbell)

4

4 reps

80%

2

Bench Press (Barbell)

4

6 reps

75%

Day 3

1

Squat (Barbell)

4

3 reps

85%

2

Bench Press (Barbell)

4

5 reps

80%

Day 2

1

Sumo Deadlift (Barbell)

4 Sets

8 Reps

65%

2

Deadlift (Barbell)

2 Sets

8 Reps

65%

3

Bench Press (Paused)

4 Sets

5 Reps

75%

Day 3

1

Squat (Barbell)

4 Sets

5 Reps

75%

2

Bench Press (Barbell)

4 Sets

7 Reps

70%

Day 1

1

Squat (Barbell)

4 Sets

8 Reps

65%

2

Bench Press (Paused)

4 Sets

8 Reps

65%

3

Chest Fly (Machine)

4 Sets

8 Reps

@9

4

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

@9

5

Seated Dip (Machine)

4 Sets

8 Reps

@9

6

Shoulder Press (Machine)

4 Sets

8 Reps

@9

7

Lateral Raise (Dumbbell)

4 Sets

8 Reps

@9

8

V-Handle Tricep Pushdown (Cable)

4 Sets

8 Reps

@9