Basic Power | Workout Programs

Basic Power

by Terence C.

9 athletes joined

Program Description

There are a lot of programs out there, this is designed to put weeks of consistent work in, creating a solid foundation to move into more complex or dialed in programs.

Program Overview

Level

Beginner, Novice

Goal

Powerlifting, Athletics

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Jan 22, 2024 03:57

Last Edited

May 09, 2024 03:16

Day 1

Squat (Barbell)

1 Set

6 Reps

5 Reps

4 Reps

3 Reps

@7.5

@8.5

Pull-Up (Bodyweight)

4 Sets

5 Reps

Bench Press (Paused)

1 Set

2 Sets

6 Reps

5 Reps

4 Reps

3 Reps

Deadlift (Barbell)

1 Set

2 Sets

6 Reps

5 Reps

4 Reps

3 Reps

Military Press (Barbell)

1 Set

2 Sets

6 Reps

5 Reps

4 Reps

3 Reps

Day 2

Bench Press (Paused)

1 Set

5 Reps

@7.5

@8.5

Squat (Barbell)

1 Set

2 Sets

6 Reps

5 Reps

4 Reps

3 Reps

Sumo Deadlift (Paused)

1 Set

2 Sets

6 Reps

5 Reps

4 Reps

3 Reps

Wide Grip Pull-Up

3 Sets

5 Reps

Military Press (Barbell)

1 Set

2 Sets

6 Reps

5 Reps

4 Reps

3 Reps

Day 3

Pull-Up (Bodyweight)

3 Sets

5 Reps

Military Press (Barbell)

1 Set

5 Reps

@7.5

@8.5

Squat (Paused)

1 Set

2 Sets

6 Reps

5 Reps

4 Reps

3 Reps

Bench Press (Paused)

1 Set

2 Sets

6 Reps

5 Reps

4 Reps

3 Reps

Stiff Leg Deadlift

1 Set

4 Sets

6 Reps

5 Reps

Day 4

Deadlift (Barbell)

1 Set

5 Reps

@7.5

@8.5

Incline Bench Press (Barbell)

1 Set

2 Sets

1 Set

6 Reps

5 Reps

4 Reps

3 Reps

Pull-Up (Bodyweight)

5 Sets

3 Reps

Seated Military Press (Barbell)

2 Sets

1 Set

8 Reps

6 Reps

4 Reps

3 Reps

Box Squat (Barbell)

1 Set

2 Sets

6 Reps

5 Reps

4 Reps

3 Reps