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Beginner Powerlifting
by Patrick W.
Program Description
Strength
Program Overview
Level
Novice, Beginner
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 14, 2024 08:34
Last Edited
May 08, 2024 02:24
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8