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BLINDSIDE
by Sutton G.
6 athletes joined
4.0
(1 rating)
Program Description
This program is written for an athlete transitioning from a hypertrophy phase to a competition prep. I wrote this to quickly transition from Football to Powerlifting training. The program entails high volume on base compounds, and it is recommended to run a deload after the 4th and 8 week if felt necessary.
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Dec 04, 2023 07:25
Last Edited
Jun 10, 2024 10:18
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
1 Set
1 Set
7 Reps
3 Reps
3 Reps
70%
80%
85%
2
Reverse Hyperextension
1 Set
1 Set
15 Reps
15 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
4
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
3 Reps
75%
75%
80%
85%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Dumbbell Row
3 Sets
8 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
2 Sets
6 Reps
3 Reps
67%
72%
2
Glute Kickback (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9.5
Day 4
1
Squat (Paused)
4 Sets
7 Reps
2
Leg Press
1 Set
2 Sets
6 Reps
6 Reps
@9
@9.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 5
1
Bench Press (Close Grip)
5 Sets
6 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
T-Bar Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Hammer Curl
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
Day 1
1
Squat (Barbell)
4 Sets
1 Set
1 Set
6 Reps
2 Reps
2 Reps
72%
80%
85%
2
Glute-Ham Raise
2 Sets
15 Reps
@8
3
Lunge (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@9
5
Seated Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
1 Set
1 Set
5 Reps
3 Reps
3 Reps
75%
80%
85%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@8.5
@9.5
6
Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
Day 3
1
Deadlift (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
70%
74%
2
Cable Crunch
2 Sets
15 Reps
@8
Day 4
1
Squat (Paused)
4 Sets
7 Reps
2
Leg Press
1 Set
2 Sets
6 Reps
6 Reps
@9
@9.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 5
1
Bench Press (Close Grip)
5 Sets
6 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
T-Bar Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Hammer Curl
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
Day 3
1
Deadlift (Barbell)
4 Sets
2 Sets
6 Reps
3 Reps
67%
72%
2
Cable Crunch
2 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
1 Set
1 Set
5 Reps
3 Reps
3 Reps
75%
80%
85%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@8.5
@9.5
6
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
6 Reps
5 Reps
3 Reps
3 Reps
74%
74%
85%
90%
2
Glute-Ham Raise
2 Sets
15 Reps
@8
3
Lunge (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@9
5
Seated Calf Raise
3 Sets
15 Reps
@8
Day 4
1
Squat (Paused)
4 Sets
7 Reps
2
Leg Press
1 Set
2 Sets
6 Reps
6 Reps
@9
@9.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 5
1
Bench Press (Close Grip)
5 Sets
6 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
T-Bar Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Hammer Curl
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
Day 3
1
Deadlift (Barbell)
4 Sets
2 Sets
6 Reps
3 Reps
67%
72%
2
Cable Crunch
2 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
1 Set
1 Set
5 Reps
3 Reps
3 Reps
75%
80%
85%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@8.5
@9.5
6
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
Day 1
1
Squat (Barbell)
4 Sets
1 Set
1 Set
5 Reps
3 Reps
3 Reps
77%
85%
90%
2
Glute-Ham Raise
2 Sets
15 Reps
@8
3
Lunge (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@9
5
Seated Calf Raise
3 Sets
15 Reps
@8
Day 4
1
Squat (Paused)
4 Sets
7 Reps
2
Leg Press
1 Set
2 Sets
6 Reps
6 Reps
@9
@9.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 5
1
Bench Press (Close Grip)
5 Sets
6 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
T-Bar Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Hammer Curl
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
Day 2
1
Bench Press (Barbell)
5 Sets
1 Set
1 Set
5 Reps
3 Reps
3 Reps
80%
85%
90%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@8.5
@9.5
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
5 Reps
3 Reps
80%
85%
90%
2
Cable Crunch
2 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
4 Reps
1 Reps
80%
85%
90%
2
Glute-Ham Raise
2 Sets
15 Reps
@8
3
Lunge (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@9
5
Seated Calf Raise
3 Sets
15 Reps
@8
Day 4
1
Larsen Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
70%
75%
2
Dip (Weighted)
4 Sets
6 Reps
@8
3
Pull-Up (Weighted)
2 Sets
6 Reps
@8
Day 5
1
Squat (Paused)
1 Set
2 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@7.5
@8
@8.5
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
4
Plank
1 Set
1 mins
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
4 Reps
3 Reps
1 Reps
82%
87%
90%
2
Glute-Ham Raise
2 Sets
15 Reps
@8
3
Lunge (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@9
5
Seated Calf Raise
3 Sets
15 Reps
@8
Day 4
1
Larsen Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
70%
75%
2
Dip (Weighted)
4 Sets
6 Reps
@8
3
Pull-Up (Weighted)
2 Sets
6 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
2 Reps
1 Reps
80%
85%
87%
90%
95%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@8.5
@9.5
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
80%
85%
90%
2
Cable Crunch
2 Sets
15 Reps
@8
Day 5
1
Squat (Paused)
1 Set
2 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@7.5
@8
@8.5
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
4
Plank
1 Set
1 mins
@8
Day 4
1
Larsen Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
70%
75%
2
Dip (Weighted)
4 Sets
6 Reps
@8
3
Pull-Up (Weighted)
2 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
1 Reps
82%
87%
87%
90%
91%
2
Glute-Ham Raise
2 Sets
15 Reps
@8
3
Lunge (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@9
5
Seated Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
1 Reps
80%
80%
80%
85%
90%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@8.5
@9.5
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
1 Reps
80%
85%
90%
95%
100%
2
Cable Crunch
2 Sets
15 Reps
@8
Day 5
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8.5
@9
2
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
3
Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
70%
75%
80%
85%
90%
95%
100%
2
Glute-Ham Raise
2 Sets
15 Reps
@8
3
Lunge (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@9
5
Seated Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
2 Reps
2 Reps
1 Reps
1 Reps
1 Reps
70%
75%
80%
85%
90%
95%
100%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@8.5
@9.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
65%
70%
75%
80%
85%
90%
95%
100%
2
Cable Crunch
2 Sets
15 Reps
@8
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
Sutton G.Man
6 months ago
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I’ve used this program to prep for my powerlifting meet and it worked well.