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GOAT Powerlifting
by Ibrahim Arab
10 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
Jun 22, 2024 06:31
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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
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@7
@8
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
@7
@8
2
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@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
@8
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
@7
@8
2
Deadlift (Paused)
3 Sets
5-8 Reps
@8
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
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@8
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
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
@8
@8
2
Deadlift (Paused)
3 Sets
5-8 Reps
@8
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@8
@8
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 1
1
Squat (Barbell)
3 Sets
5 Reps
@6-6.5
2
Deadlift (Paused)
3 Sets
5 Reps
@6-6.5
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
8-10 Reps
@7
5
Single Leg Press
2 Sets
8-10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@6-6.5
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7
3
Lat Pulldown
2 Sets
10-12 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
2 Sets
5 Reps
@6-6.5
2
Tempo Squat (Barbell)
2 Sets
5 Reps
@6-6.5
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Paused)
2 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@7
5
Lateral Raise (Cable)
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@7
@8
2
Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@7
@8
2
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@7
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 4
1
Bench Press (Paused)
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@7
@8
2
Deadlift (Paused)
3 Sets
5-8 Reps
@8
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Single Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Reps
5 Reps
5 Reps
@7.5-8
@7.5-8
@8-8.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@7.5-8
@7.5-8
2
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 4
1
Bench Press (Paused)
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
3 Reps
5 Reps
5 Reps
@7.5-8
@7.5-8
@8-8.5
2
Deadlift (Paused)
3 Sets
5-8 Reps
@8
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Single Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8-8.5
@7.5-8
2
Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9.5
3
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
5
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@8-8.5
@7.5-8
2
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
4
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
5
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 4
1
Bench Press (Paused)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@8.5
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
4
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
5
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8-8.5
@7.5-8
2
Deadlift (Paused)
3 Sets
5-8 Reps
@8
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
4
Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
5
Single Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@6-6.5
2
Deadlift (Paused)
3 Sets
5 Reps
@6-6.5
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
8-10 Reps
@7
5
Single Leg Press
2 Sets
8-10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@6-6.5
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7
3
Lat Pulldown
2 Sets
10-12 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
2 Sets
5 Reps
@6-6.5
2
Tempo Squat (Barbell)
2 Sets
5 Reps
@6-6.5
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Paused)
2 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@7
5
Lateral Raise (Cable)
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@7-7.5
@7.5-8
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
@7-7.5
@7.5-8
2
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@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
@7.5-8
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
@7-7.5
@7.5-8
2
Deadlift (Paused)
3 Sets
5-8 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Leg Curl
3 Sets
10-12 Reps
@8
5
Single Leg Press
3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8-8.5
@7.5-8
2
Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@8-8.5
@7.5-8
2
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
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
@8-8.5
@7.5-8
2
Deadlift (Paused)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Single Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8.5-9
@7.5-8
2
Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
5
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@8.5-9
@7.5-8
2
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
5
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 4
1
Bench Press (Paused)
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
4
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
5
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8.5-9
@7.5-8
2
Deadlift (Paused)
3 Sets
5-8 Reps
@8
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
4
Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
5
Single Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@6-6.5
2
Deadlift (Paused)
3 Sets
5 Reps
@6-6.5
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
8-10 Reps
@7
5
Single Leg Press
2 Sets
8-10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@6-6.5
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7
3
Lat Pulldown
2 Sets
10-12 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
2 Sets
5 Reps
@6-6.5
2
Tempo Squat (Barbell)
2 Sets
5 Reps
@6-6.5
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Paused)
2 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@7
5
Lateral Raise (Cable)
3 Sets
10 Reps
@7