Basic PL Routine

by Jakob F.

Program Description

Very simple and effective routine, Feel free to add other accessories.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 10, 2024 10:27
Last Edited
May 07, 2024 10:27

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Sumo Squat

4

3-5 reps

2

Trap Bar Deadlift

4

2-4 reps

Day 1

1

Sumo Squat

4

3-5 reps

2

Trap Bar Deadlift

4

2-4 reps

Day 1

1

Sumo Squat

4

3-5 reps

2

Trap Bar Deadlift

4

2-4 reps

Day 1

1

Sumo Squat

4

3-5 reps

2

Trap Bar Deadlift

4

2-4 reps

Day 1

1

Sumo Squat

4

3-5 reps

2

Trap Bar Deadlift

4

2-4 reps

Day 1

1

Sumo Squat

4

3-5 reps

2

Trap Bar Deadlift

4

2-4 reps

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

2

Dip (Weighted)

3

6-10 reps

3

Kroc Row

3

6-8 reps

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

2

Pendlay Row

3

4-6 reps

3

Bench Press (Dumbbell)

3

6-8 reps

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

2

Pendlay Row

3

4-6 reps

3

Bench Press (Dumbbell)

3

6-8 reps

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

2

Pendlay Row

3

4-6 reps

3

Bench Press (Dumbbell)

3

6-8 reps

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

2

Pendlay Row

3

4-6 reps

3

Bench Press (Dumbbell)

3

6-8 reps

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

2

Pendlay Row

3

4-6 reps

3

Bench Press (Dumbbell)

3

6-8 reps

Day 3

1

Deadlift (Deficit)

4

3-5 reps

2

Front Squat (Paused)

4

6-8 reps

Day 3

1

Deadlift (Deficit)

4

3-5 reps

2

Front Squat (Paused)

4

6-8 reps

Day 3

1

Deadlift (Deficit)

4

3-5 reps

2

Front Squat (Paused)

4

6-8 reps

Day 3

1

Deadlift (Deficit)

4

3-5 reps

2

Front Squat (Paused)

4

6-8 reps

Day 3

1

Deadlift (Deficit)

4

3-5 reps

2

Front Squat (Paused)

4

6-8 reps

Day 3

1

Deadlift (Deficit)

4

3-5 reps

2

Front Squat (Paused)

4

6-8 reps

Day 4

1

Bench Press (Paused)

4

3-5 reps

2

Incline Bench Press (Dumbbell)

3

6-8 reps

3

Kroc Row

3

6-8 reps

Day 4

1

Bench Press (Paused)

4

3-5 reps

2

Pendlay Row

1

4-6 reps

3

Incline Bench Press (Dumbbell)

3

6-8 reps

Day 4

1

Bench Press (Paused)

4

3-5 reps

2

Pendlay Row

1

4-6 reps

3

Incline Bench Press (Dumbbell)

3

6-8 reps

Day 4

1

Bench Press (Paused)

4

3-5 reps

2

Pendlay Row

1

4-6 reps

3

Incline Bench Press (Dumbbell)

3

6-8 reps

Day 4

1

Bench Press (Paused)

4

3-5 reps

2

Pendlay Row

1

4-6 reps

3

Incline Bench Press (Dumbbell)

3

6-8 reps

Day 4

1

Bench Press (Paused)

4

3-5 reps

2

Pendlay Row

1

4-6 reps

3

Incline Bench Press (Dumbbell)

3

6-8 reps

Day 1

1

Sumo Squat

4 Sets

3-5 Reps

2

Trap Bar Deadlift

4 Sets

2-4 Reps

Day 3

1

Deadlift (Deficit)

4 Sets

3-5 Reps

2

Front Squat (Paused)

4 Sets

6-8 Reps

Day 2

1

Overhead Press (Barbell)

4 Sets

3-5 Reps

2

Dip (Weighted)

3 Sets

6-10 Reps

3

Kroc Row

3 Sets

6-8 Reps

Day 4

1

Bench Press (Paused)

4 Sets

3-5 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

6-8 Reps

3

Kroc Row

3 Sets

6-8 Reps