Program Description
Powerlifting and power building
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedJan 09, 2024 04:30
- Last EditedJul 19, 2024 02:35
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6
2
Squat (Barbell)
1
3
1 reps
5 reps
85%
70%
3
Leg Press
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
6
Walking Lunge
2
50 reps
-
7
Standing Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
5 reps
5 reps
80%
70%
2
Leg Extension
3
15-18 reps
RPE 8
3
Leg Curl
3
15-18 reps
RPE 8
4
Spoto Press
4
5 reps
72%
5
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
7
Chest Fly (Machine)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
5 reps
5 reps
82%
72%
2
Leg Extension
3
15-18 reps
RPE 8
3
Leg Curl
3
15-18 reps
RPE 8
4
Spoto Press
4
5 reps
75%
5
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
7
Chest Fly (Machine)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
5 reps
5 reps
85%
75%
2
Leg Extension
3
15-18 reps
RPE 8
3
Leg Curl
3
15-18 reps
RPE 8
4
Spoto Press
4
5 reps
78%
5
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
7
Chest Fly (Machine)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
80%
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Upright Row (Barbell)
3
15 reps
RPE 8
8
Plank
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
2
5 reps
5 reps
75%
70%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
3
12 reps
RPE 8.5
4
Legs Up Bench Press (Barbell)
4
6 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
78%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
3
12 reps
RPE 8.5
4
Legs Up Bench Press (Barbell)
4
6 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
3
12 reps
RPE 8.5
4
Legs Up Bench Press (Barbell)
4
6 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1 reps
5 reps
5 reps
85%
80%
70%
2
Lat Pulldown
3
15 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9
5
Back Extension
3
10 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 8
7
Pull-Up (Bodyweight)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
5 reps
RPE 6.5
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Step-Up (Weighted)
3
12 reps
RPE 8.5
5
Standing Calf Raise
3
20 reps
RPE 7
6
Lunge (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
5 reps
RPE 6.5
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Step-Up (Weighted)
3
12 reps
RPE 8.5
5
Standing Calf Raise
3
20 reps
RPE 7
6
Lunge (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
5 reps
RPE 6.5
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Step-Up (Weighted)
3
12 reps
RPE 8.5
5
Standing Calf Raise
3
20 reps
RPE 7
6
Lunge (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
50 reps
RPE 7
1B
Bicep Curl (Cable)
2
50 reps
RPE 7
2A
Skull Crusher
3
15 reps
RPE 8
2B
Bench Press (Close Grip)
3
15 reps
RPE 8
3
French Press
3
12-15 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Bodyweight)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
80%
72%
3
Decline Bench Press (Barbell)
3
12 reps
RPE 8
4
Pendlay Row
3
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
88%
74%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
85%
75%
3
Decline Bench Press (Barbell)
3
12 reps
RPE 8
4
Pendlay Row
3
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
78%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
88%
78%
3
Decline Bench Press (Barbell)
3
12 reps
RPE 8
4
Pendlay Row
3
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Push Up
2
AMRAP
-
4
Chest Fly (Machine)
3
12 reps
RPE 7
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
8
Plank
2
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12-15 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
7
Upright Row (Barbell)
3
12 reps
RPE 7
8
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Goblet Squat2 Sets
10 Reps
@6
2
Squat (Barbell)1 Set
3 Sets
1 Reps
5 Reps
85%
70%
3
Leg Press3 Sets
12 Reps
@7
4
Leg Extension3 Sets
15 Reps
@8
5
Leg Curl3 Sets
12 Reps
@7
6
Walking Lunge2 Sets
50 Reps
-
7
Standing Calf Raise2 Sets
25 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
5 Reps
80%
65%
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8
3
Dumbbell Bench Pullover3 Sets
12 Reps
@7
4
Chest Fly (Machine)3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
@8
7
Upright Row (Barbell)3 Sets
15 Reps
@8
8
Plank2 Sets
3 mins
-
Day 3
1
Stretching1 Set
30 mins
-
Day 4
1
Deadlift (Barbell)1 Set
1 Set
2 Sets
1 Reps
5 Reps
5 Reps
85%
80%
70%
2
Lat Pulldown3 Sets
15 Reps
@8
3
Seated Row (Cable)3 Sets
15 Reps
@8
4
Single Arm Row (Dumbbell)3 Sets
12 Reps
@9
5
Back Extension3 Sets
10 Reps
@7-8
6
Shrug (Dumbbell)3 Sets
20 Reps
@8
7
Pull-Up (Bodyweight)3 Sets
6 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)2 Sets
50 Reps
@7
1B
Bicep Curl (Cable)2 Sets
50 Reps
@7
2A
Skull Crusher3 Sets
15 Reps
@8
2B
Bench Press (Close Grip)3 Sets
15 Reps
@8
3
French Press3 Sets
12-15 Reps
@8
4A
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@8
4B
Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@8
5
Incline Curl (Dumbbell)3 Sets
12-15 Reps
@8
6
Dip (Bodyweight)2 Sets
AMRAP
@8
Day 6
1
Stretching1 Set
30 mins
-
Day 7
1
Stretching1 Set
30 mins
-