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BoostcampPNG
Powerlifting program
by BRDKILLR
4 athletes joined
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
Level
Intermediate, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Jul 01, 2024 04:21
Last Edited
Jul 02, 2024 06:51
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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 Row
4 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 Pull
3 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 Curl
3 Sets
10-12 Reps
@8
3
Belt Squat
3 Sets
10-12 Reps
@8
4
Lat Pulldown
4 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 Pull
3 Sets
12-15 Reps
@7