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BoostcampPNG
RSP
by sab R.
Program Description
Powerlifting
Program Overview
Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 14, 2024 03:23
Last Edited
Jun 17, 2024 05:56
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
2 Sets
8 Reps
@6
2
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
8 Reps
65%
50%
3
Leg Extension
2 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@7
@7
@8
@8
Day 2
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
65%
2
Shoulder Press (Machine)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
4 Sets
8 Reps
@8
4
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
25 Reps
20 Reps
18 Reps
@8
@8
@8
Day 3
1
Squat (Smith Machine)
6 Sets
4 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
8 Reps
@8
4
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@8
@8
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
6 Reps
65%
55%
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@6
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@7
@7
@7
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8