Program Description
Get a better bench squat and deadlift
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedAug 20, 2024 02:49
- Last EditedAug 20, 2024 03:14
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
3 Reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
@8
Day 2
1
Deadlift (Barbell)3 Sets
5-8 Reps
@10
2
Lat Pulldown2 Sets
1 Set
10 Reps
10 Reps
@8
Day 3
1
Squat (Barbell)5 Sets
6-8 Reps
@8.5
2
Front Squat (Barbell)1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
65%
75%
80%
Day 4
1
Spider Curl3 Sets
6-8 Reps
@9
2
Hammer Curl3 Sets
8 Reps
@8
3
French Press3 Sets
6-8 Reps
@10
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)2 Sets
12 Reps
@10
6
Seated Shoulder Press (Dumbbell)1 Set
8 Reps
@10
Day 5
1
Calf Raise (Leg Press)5 Sets
20 Reps
@8.5
2
Abs Crunch (Weighted)5 Sets
25 Reps
@8.5