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GOAT Powerlifting
by Ibrahim Arab
13 athletes joined
4.0
(1 rating)
Program Description
This program is builded for intermediate powerlifters who are Off season and want to focus on building muscles with maintaining their strength in SBD lifts. This program is based on 12 weeks mesocycle (4days/week) and includes competition exercises, special development exercises SDE, special preparatory exercises SPE and general preparatory exercises GPE. This program also includes deload week at the end of each microcycle if needed.
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 28, 2024 08:14
Last Edited
Jul 25, 2024 12:13
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@6.5
@7
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@7
2
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@6-7
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@8
4
Seated Row (Cable)
3 Sets
12-15 Reps
@8
5
Leg Extension
3 Sets
12-15 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
4
Hammer Curl
3 Sets
12-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@6
@7
2
Deadlift (Paused)
2 Sets
5-8 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
5
Single Leg Press
3 Sets
12-15 Reps
@8