Program Description
The program is centred around maximising a progressive increase in strength on the Powerlifts, as well as focusing on hypetrophy in a way that targets muscle groups proportionally, to build the best of both worlds. At the end of this program, you will also be testing out your 1RMs on each of the Powerlifts to see how far you’ve come.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Bodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout120 minutes
- CreatedApr 13, 2024 01:52
- Last EditedOct 04, 2024 06:35
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Sumo Deadlift (Paused)
2
8 reps
RPE 7
3
Leg Extension
3
10 reps
4
Leg Curl
3
10 reps
5
Pull-Up (Weighted)
3
10 reps
6
Seated Row (Cable)
3
10 reps
7
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 8
2
Sumo Deadlift (Paused)
2
8 reps
RPE 7
3
Leg Extension
3
10 reps
4
Leg Curl
3
10 reps
5
Pull-Up (Weighted)
3
10 reps
6
Seated Row (Cable)
3
10 reps
7
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Sumo Deadlift (Paused)
2
5 reps
RPE 7
3
Leg Extension
3
10 reps
4
Leg Curl
3
10 reps
5
Pull-Up (Weighted)
3
10 reps
6
Seated Row (Cable)
3
10 reps
7
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 8
2
Sumo Deadlift (Paused)
2
4 reps
RPE 7
3
Leg Extension
3
10 reps
4
Leg Curl
3
10 reps
5
Pull-Up (Weighted)
3
10 reps
6
Seated Row (Cable)
3
10 reps
7
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 8
2
Sumo Deadlift (Paused)
2
3 reps
RPE 7
3
Leg Extension
3
10 reps
4
Leg Curl
3
10 reps
5
Pull-Up (Weighted)
3
10 reps
6
Seated Row (Cable)
3
10 reps
7
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 8
2
Sumo Deadlift (Paused)
2
2 reps
RPE 7
3
Leg Extension
3
10 reps
4
Leg Curl
3
10 reps
5
Pull-Up (Weighted)
3
10 reps
6
Seated Row (Cable)
3
10 reps
7
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
2 reps
RPE 7.5
RPE 7.5
2
Leg Extension
3
8 reps
3
Leg Curl
3
8 reps
4
Pull-Up (Weighted)
3
6 reps
5
Seated Row (Cable)
3
8 reps
6
Bicep Curl (Cable)
3
10 reps
7
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
2 reps
RPE 8
RPE 8
2
Leg Extension
3
8 reps
3
Leg Curl
3
8 reps
4
Pull-Up (Weighted)
3
6 reps
5
Seated Row (Cable)
3
8 reps
6
Bicep Curl (Cable)
3
10 reps
7
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
2 reps
RPE 8.5
RPE 8.5
2
Leg Extension
2
8 reps
3
Leg Curl
2
8 reps
4
Seated Calf Raise
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 7-7.5
RPE 8-8.5
RPE 9-9.5
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 7-7.5
RPE 8-8.5
RPE 9-9.5
3
Sumo Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7-7.5
RPE 8-8.5
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
3
Pec Fly (Dumbbell)
3
10 reps
4
Seated Overhead Press (Dumbbell)
3
10 reps
5
Dip (Weighted)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
3
Pec Fly (Dumbbell)
3
10 reps
4
Seated Overhead Press (Dumbbell)
3
10 reps
5
Dip (Weighted)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
4
Seated Overhead Press (Dumbbell)
3
10 reps
5
Dip (Weighted)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
3
Pec Fly (Dumbbell)
3
10 reps
4
Seated Overhead Press (Dumbbell)
3
10 reps
5
Dip (Weighted)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
3
Pec Fly (Dumbbell)
3
10 reps
4
Seated Overhead Press (Dumbbell)
3
10 reps
5
Dip (Weighted)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
3
Pec Fly (Dumbbell)
3
10 reps
4
Seated Overhead Press (Dumbbell)
3
10 reps
5
Dip (Weighted)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
2 reps
RPE 7.5
RPE 7.5
2
Incline Bench Press (Barbell)
3
6 reps
3
Pec Fly (Dumbbell)
3
8 reps
4
Seated Overhead Press (Dumbbell)
3
6 reps
5
Dip (Weighted)
2
8 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
7
Lateral Raise (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
2 reps
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
3
Pec Fly (Dumbbell)
3
8 reps
4
Seated Overhead Press (Dumbbell)
3
6 reps
5
Dip (Weighted)
2
8 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
7
Lateral Raise (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
2 reps
RPE 8.5
RPE 8.5
2
Pec Fly (Dumbbell)
2
8 reps
3
Overhead Extension (Dumbbell)
2
8 reps
4
Overhead Tricep Extension (Cable)
2
8 reps
5
Lateral Raise (Cable)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10 reps
2
Lateral Raise (Dumbbell)
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Hammer Curl
4
10 reps
5
Overhead Tricep Extension (Cable)
4
10 reps
6
Tricep Extension (Cable)
4
10 reps
7
Wrist Curls
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10 reps
2
Lateral Raise (Dumbbell)
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Hammer Curl
4
10 reps
5
Overhead Tricep Extension (Cable)
4
10 reps
6
Tricep Extension (Cable)
4
10 reps
7
Wrist Curls
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10 reps
2
Lateral Raise (Dumbbell)
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Hammer Curl
4
10 reps
5
Overhead Tricep Extension (Cable)
4
10 reps
6
Tricep Extension (Cable)
4
10 reps
7
Wrist Curls
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10 reps
2
Lateral Raise (Dumbbell)
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Hammer Curl
4
10 reps
5
Overhead Tricep Extension (Cable)
4
10 reps
6
Tricep Extension (Cable)
4
10 reps
7
Wrist Curls
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10 reps
2
Lateral Raise (Dumbbell)
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Hammer Curl
4
10 reps
5
Overhead Tricep Extension (Cable)
4
10 reps
6
Tricep Extension (Cable)
4
10 reps
7
Wrist Curls
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10 reps
2
Lateral Raise (Dumbbell)
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Hammer Curl
4
10 reps
5
Overhead Tricep Extension (Cable)
4
10 reps
6
Tricep Extension (Cable)
4
10 reps
7
Wrist Curls
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
2 reps
RPE 7.5
RPE 7.5
2
Leg Press
3
5 reps
3
Lying Leg Curl
3
8 reps
4
Lat Pulldown
3
6 reps
5
Dumbbell Row
3
8 reps
6
Hammer Curl
3
8 reps
7
Standing Calf Raise
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 8
2
Leg Press
3
5 reps
3
Lying Leg Curl
3
8 reps
4
Lat Pulldown
3
6 reps
5
Dumbbell Row
3
8 reps
6
Hammer Curl
3
8 reps
7
Standing Calf Raise
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
2 reps
RPE 8.5
RPE 8.5
2
Lat Pulldown
2
6 reps
3
Dumbbell Row
2
8 reps
4
Face Pull
2
10 reps
5
Bicep Curl (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
High Bar Squat (Barbell)
2
8 reps
RPE 7
3
Leg Press
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Lat Pulldown
3
10 reps
6
Dumbbell Row
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
2
High Bar Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Lat Pulldown
3
10 reps
6
Dumbbell Row
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
2
5 reps
RPE 7
3
Leg Press
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Lat Pulldown
3
10 reps
6
Dumbbell Row
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
4 reps
RPE 7
3
Leg Press
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Lat Pulldown
3
10 reps
6
Dumbbell Row
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
RPE 8
2
High Bar Squat (Barbell)
2
3 reps
RPE 7
3
Leg Press
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Lat Pulldown
3
10 reps
6
Dumbbell Row
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2 reps
RPE 8
2
High Bar Squat (Barbell)
2
2 reps
RPE 7
3
Leg Press
3
10 reps
4
Lying Leg Curl
3
10 reps
5
Lat Pulldown
3
10 reps
6
Dumbbell Row
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
10 reps
4
Overhead Press (Machine)
3
10 reps
5
Push Up
2
RPE 9.5
6
Tricep Extension (Cable)
3
10 reps
7
Lateral Raise (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
10 reps
4
Overhead Press (Machine)
3
10 reps
5
Push Up
2
RPE 9.5
6
Tricep Extension (Cable)
3
10 reps
7
Lateral Raise (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
2
Chest Fly (Cable)
2
8 reps
3
Seated Overhead Press (Dumbbell)
2
8 reps
4
Tricep Extension (Cable)
2
8 reps
5
Lateral Raise (Dumbbell)
2
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Overhead Press (Machine)
3
10 reps
5
Push Up
2
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Overhead Press (Machine)
3
10 reps
5
Push Up
2
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Overhead Press (Machine)
3
10 reps
5
Push Up
2
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Overhead Press (Machine)
3
10 reps
5
Push Up
2
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Overhead Press (Machine)
3
10 reps
5
Push Up
2
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Overhead Press (Machine)
3
10 reps
5
Push Up
2
RPE 9.5
Week 1
1 / 10 Weeks
Day 3
1
Lateral Raise (Cable)4 Sets
10 Reps
2
Lateral Raise (Dumbbell)4 Sets
10 Reps
3
Bicep Curl (Cable)4 Sets
10 Reps
4
Hammer Curl4 Sets
10 Reps
5
Overhead Tricep Extension (Cable)4 Sets
10 Reps
6
Tricep Extension (Cable)4 Sets
10 Reps
7
Wrist Curls4 Sets
10 Reps
Day 2
1
Bench Press (Paused)3 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)3 Sets
6 Reps
3
Pec Fly (Dumbbell)3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
5
Dip (Weighted)2 Sets
10 Reps
Day 4
1
Sumo Deadlift (Barbell)3 Sets
8 Reps
@8
2
High Bar Squat (Barbell)2 Sets
8 Reps
@7
3
Leg Press3 Sets
10 Reps
4
Lying Leg Curl3 Sets
10 Reps
5
Lat Pulldown3 Sets
10 Reps
6
Dumbbell Row3 Sets
10 Reps
7
Standing Calf Raise3 Sets
10 Reps
Day 5
1
Bench Press (Paused)3 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
3
Chest Fly (Cable)3 Sets
10 Reps
4
Overhead Press (Machine)3 Sets
10 Reps
5
Push Up2 Sets
@9.5
Day 1
1
Squat (Low Bar)3 Sets
8 Reps
@8
2
Sumo Deadlift (Paused)2 Sets
8 Reps
@7
3
Leg Extension3 Sets
10 Reps
4
Leg Curl3 Sets
10 Reps
5
Pull-Up (Weighted)3 Sets
10 Reps
6
Seated Row (Cable)3 Sets
10 Reps
7
Seated Calf Raise3 Sets
10 Reps