Program Description
For each week start at the bottom range of the % of 1rm, for ex if its squats at 70%, set a range of 70 to 75% of 1rm depending on how strong / good you feel that day. If you feel good and your 1rm is 100 pounds, do 75 pounds, but not good, do 70.
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedJul 01, 2024 04:21
- Last EditedJun 18, 2025 11:52

Summary
Elevate your strength game with this comprehensive 8-week Powerlifting program designed for serious lifters. Committing to five days a week, you'll focus on core lifts like the squat, bench press, and deadlift, complemented by targeted accessory work to enhance your performance. Each session is structured to maximize intensity and volume, ensuring you build muscle and improve your technique. Get ready to push your limits and achieve new personal records in a supportive and challenging environment!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Squat (Paused)
3
4-6 reps
65%
3
Bench Press (Barbell)
4
6-8 reps
70%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
72.5%
2
Squat (Paused)
3
4-6 reps
67.5%
3
Bench Press (Barbell)
4
6-8 reps
72.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Squat (Paused)
3
4-6 reps
70%
3
Bench Press (Barbell)
4
6-8 reps
72.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
77.5%
2
Squat (Paused)
3
4-6 reps
72.5%
3
Bench Press (Barbell)
4
6-8 reps
77.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Squat (Paused)
3
4-6 reps
70%
3
Bench Press (Barbell)
4
6-8 reps
75%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
77.5%
2
Squat (Paused)
3
4-6 reps
72.5%
3
Bench Press (Barbell)
4
6-8 reps
77.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
80%
2
Squat (Paused)
3
4-6 reps
72.5%
3
Bench Press (Barbell)
4
6-8 reps
80%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
82.5%
2
Squat (Paused)
3
4-6 reps
77.5%
3
Bench Press (Barbell)
4
6-8 reps
82.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
70%
2
Deficit Deadlift (Barbell)
3
3-5 reps
65%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
72.5%
2
Deficit Deadlift (Barbell)
3
3-5 reps
67.5%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
75%
2
Deficit Deadlift (Barbell)
3
3-5 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
77.5%
2
Deficit Deadlift (Barbell)
3
3-5 reps
72.5%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
75%
2
Deficit Deadlift (Barbell)
3
3-5 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
77.5%
2
Deficit Deadlift (Barbell)
3
3-5 reps
72.5%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Deficit Deadlift (Barbell)
3
3-5 reps
75%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
82.5%
2
Deficit Deadlift (Barbell)
3
3-5 reps
77.5%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
70%
2
Bench Press (Paused)
3
4-6 reps
65%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
72.5%
2
Bench Press (Paused)
3
4-6 reps
67.5%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
75%
2
Bench Press (Paused)
3
4-6 reps
70%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
77.5%
2
Bench Press (Paused)
3
4-6 reps
72.5%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
75%
2
Bench Press (Paused)
3
4-6 reps
70%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
77.5%
2
Bench Press (Paused)
3
4-6 reps
72.5%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
4-6 reps
75%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
82.5%
2
Bench Press (Paused)
3
4-6 reps
77.5%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
70%
2
Squat (Paused)
3
3-5 reps
65%
3
Bench Press (Barbell)
4
5-7 reps
70%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
72.5%
2
Squat (Paused)
3
3-5 reps
67.5%
3
Bench Press (Barbell)
4
5-7 reps
70%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
75%
2
Squat (Paused)
3
3-5 reps
70%
3
Bench Press (Barbell)
4
5-7 reps
72.5%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
77.5%
2
Squat (Paused)
3
3-5 reps
72.5%
3
Bench Press (Barbell)
4
5-7 reps
77.5%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
75%
2
Squat (Paused)
3
3-5 reps
70%
3
Bench Press (Barbell)
4
5-7 reps
75%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
77.5%
2
Squat (Paused)
3
3-5 reps
72.5%
3
Bench Press (Barbell)
4
5-7 reps
77.5%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
80%
2
Squat (Paused)
3
3-5 reps
75%
3
Bench Press (Barbell)
4
5-7 reps
80%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
82.5%
2
Squat (Paused)
3
3-5 reps
77.5%
3
Bench Press (Barbell)
4
5-7 reps
82.5%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)4 Sets
6-8 Reps
70%
2
Squat (Paused)3 Sets
4-6 Reps
65%
3
Bench Press (Barbell)4 Sets
6-8 Reps
70%
4
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@7-8
5
Barbell Row4 Sets
8-10 Reps
@7-8
Day 2
1
Deadlift (Barbell)4 Sets
6-8 Reps
70%
2
Deficit Deadlift (Barbell)3 Sets
3-5 Reps
65%
3
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
4
Seated Row (Cable)4 Sets
10-12 Reps
@7-8
5
Face Pull3 Sets
15 Reps
@7
Day 3
1
Bench Press (Barbell)4 Sets
4-6 Reps
70%
2
Bench Press (Paused)3 Sets
4-6 Reps
65%
3
Incline Chest Press (Machine)3 Sets
8-10 Reps
@7-8
4
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@7-8
5
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@7
Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@7
2
Hamstring Curl3 Sets
10-12 Reps
@8
3
Belt Squat3 Sets
10-12 Reps
@8
4
Lat Pulldown4 Sets
10-12 Reps
@7-8
5
Chest Supported Row (Machine)4 Sets
10-12 Reps
@7-8
Day 5
1
Squat (Barbell)4 Sets
5-7 Reps
70%
2
Squat (Paused)3 Sets
3-5 Reps
65%
3
Bench Press (Barbell)4 Sets
5-7 Reps
70%
4
Lateral Raise (Cable)3 Sets
12-15 Reps
@8
5
Face Pull3 Sets
12-15 Reps
@7