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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
1 / 6 Weeks
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
Day 1
1
Sumo Squat
4 Sets
3-5 Reps
2
Trap Bar Deadlift
4 Sets
2-4 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Bench Press (Dumbbell)
3 Sets
6-8 Reps
Day 3
1
Deadlift (Deficit)
4 Sets
3-5 Reps
2
Front Squat (Paused)
4 Sets
6-8 Reps
Day 4
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Pendlay Row
1 Set
4-6 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
Day 1
1
Sumo Squat
4 Sets
3-5 Reps
2
Trap Bar Deadlift
4 Sets
2-4 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Bench Press (Dumbbell)
3 Sets
6-8 Reps
Day 3
1
Deadlift (Deficit)
4 Sets
3-5 Reps
2
Front Squat (Paused)
4 Sets
6-8 Reps
Day 4
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Pendlay Row
1 Set
4-6 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
Day 1
1
Sumo Squat
4 Sets
3-5 Reps
2
Trap Bar Deadlift
4 Sets
2-4 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Bench Press (Dumbbell)
3 Sets
6-8 Reps
Day 3
1
Deadlift (Deficit)
4 Sets
3-5 Reps
2
Front Squat (Paused)
4 Sets
6-8 Reps
Day 4
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Pendlay Row
1 Set
4-6 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
Day 1
1
Sumo Squat
4 Sets
3-5 Reps
2
Trap Bar Deadlift
4 Sets
2-4 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Bench Press (Dumbbell)
3 Sets
6-8 Reps
Day 3
1
Deadlift (Deficit)
4 Sets
3-5 Reps
2
Front Squat (Paused)
4 Sets
6-8 Reps
Day 4
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Pendlay Row
1 Set
4-6 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
Day 1
1
Sumo Squat
4 Sets
3-5 Reps
2
Trap Bar Deadlift
4 Sets
2-4 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Bench Press (Dumbbell)
3 Sets
6-8 Reps
Day 3
1
Deadlift (Deficit)
4 Sets
3-5 Reps
2
Front Squat (Paused)
4 Sets
6-8 Reps
Day 4
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Pendlay Row
1 Set
4-6 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps