D

by Tito M.

Program Description

G

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Dec 31, 2023 05:55
Last Edited
Nov 10, 2025 09:47

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

32.7%

Glutes

25.1%

Hamstrings

19.2%

Abs

10.1%

Lower Back

8.7%

Adductors

4.2%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Deadlift (Barbell)

1

6 reps

68%

2

Tempo Deadlift

3

6 reps

60%

Day 1

1

Deadlift (Barbell)

1

6 reps

70%

2

Tempo Deadlift

3

6 reps

62%

Day 1

1

Deadlift (Barbell)

1

6 reps

72%

2

Tempo Deadlift

3

6 reps

64%

Day 1

1

Deadlift (Barbell)

1

6 reps

70%

2

Tempo Deadlift

3

6 reps

65%

Day 1

1

Deadlift (Barbell)

1

3

3 reps

6 reps

77%

72%

Day 1

1

Deadlift (Barbell)

1

3 reps

82%

2

Tempo Deadlift

3

6 reps

75%

Day 1

1

Deadlift (Barbell)

1

3 reps

87%

2

Tempo Deadlift

3

6 reps

78%

Day 1

1

Deadlift (Barbell)

1

3 reps

92%

2

Tempo Deadlift

3

6 reps

80%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Paused)

4

4 reps

68%

Day 2

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deadlift (Paused)

4

4 reps

70%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Paused)

4

4 reps

72%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Deadlift (Paused)

4

4 reps

65%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

4

3 reps

72%

Day 2

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

72%

82%

92%

2

Deadlift (Paused)

4

4 reps

72%

Day 2

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

75%

85%

95%

2

Deadlift (Paused)

4

4 reps

75%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

60%

70%

80%

2

Deadlift (Paused)

4

4 reps

78%

Day 1

1

Deadlift (Barbell)

1 Set

6 Reps

68%

2

Tempo Deadlift

3 Sets

6 Reps

60%

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deadlift (Paused)

4 Sets

4 Reps

68%