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Core Powerlifting
by Shiladitya Ghosh
7 athletes joined
Program Description
Build strength and asthetics.
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
150 minutes
Created
Mar 07, 2024 08:12
Last Edited
Jun 03, 2024 12:36
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Rear Delt Fly (Machine)
3 Sets
10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
6 Reps
80%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
7
Side Crunch (Cable)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7A
Back Extension (Weighted)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Tricep Extension (Cable)
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7A
Back Extension (Weighted)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Tricep Extension (Cable)
3 Sets
10 Reps
Day 6
1
Bench Press (Barbell)
1 Set
AMRAP
65%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Cable Crunch
3 Sets
15 Reps
6
Ab Wheel
3 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
@10
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
65%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
7
Side Crunch (Cable)
3 Sets
15 Reps
Day 6
1
Bench Press (Barbell)
1 Set
AMRAP
79%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3
Leg Extension
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
1 Set
10 Reps
80%
2
Squat (Barbell)
5 Sets
3 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-10 Reps
8-8 Reps
6-8 Reps
73%
78%
82%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7A
Back Extension (Weighted)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
1 Set
10 Reps
82%
2
Squat (Barbell)
10 Sets
3 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Cable Crunch
3 Sets
15 Reps
7
Ab Wheel
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-10 Reps
8-8 Reps
6-8 Reps
73%
78%
82%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7A
Back Extension (Weighted)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
3 Sets
4-6 Reps
87%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Rear Delt Fly (Machine)
3 Sets
10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
4-6 Reps
88%
2
Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
4-6 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7A
Back Extension (Weighted)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
3-6 Reps
88%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
7
Side Crunch (Cable)
3 Sets
15 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
4-6 Reps
87%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7A
Back Extension (Weighted)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Tricep Extension (Cable)
3 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
1 Set
8 Reps
80%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Cable Crunch
3 Sets
15 Reps
6
Ab Wheel
3 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
89%
90%
92%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Rear Delt Fly (Machine)
3 Sets
10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
86%
89%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7A
Back Extension (Weighted)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
6 Reps
88%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
7
Side Crunch (Cable)
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
3-
1-2 Reps
92%
95%
2
Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
88%
90%
95%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7A
Back Extension (Weighted)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Tricep Extension (Cable)
3 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3-
1-2 Reps
92%
95%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Cable Crunch
3 Sets
15 Reps
6
Ab Wheel
3 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
@10
Day 1
1
Squat (Barbell)
1 Set
1-4 Reps
98%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Rear Delt Fly (Machine)
3 Sets
10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1-4 Reps
98%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7A
Back Extension (Weighted)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
2 Reps
68%
70%
73%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
7
Side Crunch (Cable)
3 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
6A
Back Extension (Weighted)
3 Sets
10 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
8
Tricep Extension (Cable)
3 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
1 Set
1-4 Reps
98%
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
2
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Cable Crunch
3 Sets
15 Reps
5
Ab Wheel
3 Sets
15 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
@10
7
Leg Extension
1 Set
8
Leg Curl
1 Set
Day 1
1
Squat (Barbell)
1 Set
1+ Reps
@9.5
Day 2
No exercises added to this day
Day 3
1
Bench Press (Barbell)
1 Set
1+ Reps
@9.5
Day 4
No exercises added to this day
Day 5
1
Deadlift (Barbell)
1 Set
1+ Reps
@9.5