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Novice powerlifting urgency
by Dheeraj C.
3 athletes joined
Program Description
Designed to pr during summer break 4 day split Day 1 - bench with chest and tricep focused accessories Day2 - rest Day 3- squat with secondary dead and bench and quad focused accessories Day4-bench with shoulder focused accessories Day 5 - rest Day6- deadlift with secondary squat and bench Day 7 - rest Repeat 👍
Program Overview
Level
Intermediate, Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
120 minutes
Created
May 10, 2024 11:52
Last Edited
May 25, 2024 12:47
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
3 Reps
4 Reps
8 Reps
80%
75%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
3
Chest Fly (Machine)
3 Sets
12 Reps
@6
4
Bench Press (Close Grip)
1 Set
2 Sets
6 Reps
8 Reps
@7.5-8.5
@7.5-8.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Dip (Weighted)
2 Sets
6 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
80%
70%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Deadlift (Paused)
3 Sets
5 Reps
70%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@6
5
Leg Extension
3 Sets
3 Reps
@8
6
Leg Press
3 Sets
12 Reps
@6
7
Copenhagen Plank
2 Sets
1 mins
@10
Day 3
1
Bench Press (Paused)
2 Sets
1 Set
2 Reps
8 Reps
75%
60%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Push Press (Barbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@6.5
6
Pull-Up (Weighted)
5 Sets
2 Reps
7
Farmer's Walk (Weighted)
3 Sets
2 mins
@8
8
Shrug (Dumbbell)
2 Sets
@6
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
85%
75%
2
Bench Press (Paused)
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
3 Sets
8 Reps
@6
4
Leg Curl
3 Sets
12 Reps
@8
5
Step-Up (Weighted)
3 Sets
15 Reps
@8
6
Reverse Hyperextension
3 Sets
5 Reps
@10
7
Lat Pulldown
2 Sets
2 Sets
8 Reps
12 Reps
@8
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
4 Reps
5 Reps
8 Reps
80%
75%
70%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
3
Chest Fly (Machine)
3 Sets
12 Reps
@6
4
Bench Press (Close Grip)
1 Set
2 Sets
6 Reps
8 Reps
@7.5-8.5
@7.5-8.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Dip (Weighted)
3 Sets
6 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
8 Reps
75%
75%
65%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Push Press (Barbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@6.5
6
Pull-Up (Weighted)
5 Sets
2 Reps
@8
7
Farmer's Walk (Weighted)
2 Sets
2 mins
8
Shrug (Dumbbell)
2 Sets
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
4 Reps
3 Reps
6 Reps
85%
85%
75%
2
Bench Press (Paused)
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
3 Sets
8 Reps
@6
4
Leg Curl
3 Sets
12 Reps
@8
5
Lat Pulldown
2 Sets
2 Sets
8 Reps
12 Reps
6
Reverse Hyperextension
3 Sets
5 Reps
@10
7
Step-Up (Weighted)
3 Sets
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
6 Reps
80%
65%
2
Deadlift (Deficit)
3 Sets
5 Reps
65%
3
Larsen Press (Barbell)
3 Sets
8 Reps
65%
4
Deadlift (Paused)
3 Sets
70%
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@6
6
Leg Extension
3 Sets
3 Reps
@8
7
Leg Press
3 Sets
12 Reps
@6
8
Copenhagen Plank
2 Sets
1 mins
@10
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
4 Reps
8 Reps
85%
80%
75%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
3
Chest Fly (Machine)
3 Sets
12 Reps
@6
4
Bench Press (Close Grip)
1 Set
2 Sets
6 Reps
8 Reps
@7.5-8.5
@7.5-8.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Dip (Weighted)
3 Sets
6 Reps
@9
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Reps
4 Reps
8 Reps
80%
75%
65%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Push Press (Barbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@6.5
6
Pull-Up (Weighted)
5 Sets
2 Reps
7
Farmer's Walk (Weighted)
2 Sets
1 Set
2 mins
8
Shrug (Dumbbell)
2 Sets
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
2 Reps
3 Reps
6 Reps
90%
85%
75%
2
Bench Press (Paused)
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
3 Sets
8 Reps
@6
4
Leg Curl
3 Sets
12 Reps
@8
5
Lat Pulldown
2 Sets
2 Sets
8 Reps
12 Reps
6
Reverse Hyperextension
3 Sets
5 Reps
@10
7
Step-Up (Weighted)
3 Sets
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Reps
3 Reps
6 Reps
85%
80%
65%
2
Deadlift (Paused)
3 Sets
5 Reps
70%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@6
4
Leg Extension
3 Sets
3 Reps
@8
5
Leg Press
3 Sets
12 Reps
@6
6
Copenhagen Plank
2 Sets
1 mins
@10
7
Larsen Press (Barbell)
3 Sets
8 Reps
65%
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Reps
4 Reps
8 Reps
80%
75%
65%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Push Press (Barbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@6.5
6
Pull-Up (Weighted)
5 Sets
2 Reps
7
Farmer's Walk (Weighted)
2 Sets
1 Set
2 mins
8
Shrug (Dumbbell)
2 Sets
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
2 Reps
6 Reps
8 Reps
1 Reps
90%
75%
65%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
3
Chest Fly (Machine)
3 Sets
12 Reps
@6
4
Bench Press (Close Grip)
1 Set
2 Sets
6 Reps
8 Reps
@7.5-8.5
@7.5-8.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Dip (Weighted)
3 Sets
6 Reps
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
6 Reps
90%
65%
65%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Deadlift (Deficit)
3 Sets
5 Reps
65%
4
Deadlift (Paused)
3 Sets
1%
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@6
6
Leg Extension
3 Sets
3 Reps
@8
7
Leg Press
3 Sets
12 Reps
@6
8
Copenhagen Plank
2 Sets
1 mins
@10
Day 4
1
Deadlift (Barbell)
2 Sets
3 Sets
2 Reps
6 Reps
95%
75%
2
Bench Press (Paused)
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
3 Sets
8 Reps
@6
4
Leg Curl
3 Sets
12 Reps
@8
5
Lat Pulldown
2 Sets
2 Sets
8 Reps
12 Reps
6
Reverse Hyperextension
3 Sets
5 Reps
@10
7
Step-Up (Weighted)
3 Sets
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
1 Reps
80%
75%
65%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
3
Chest Fly (Machine)
3 Sets
12 Reps
@6
4
Bench Press (Close Grip)
1 Set
2 Sets
6 Reps
8 Reps
@7.5-8.5
@7.5-8.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Dip (Weighted)
3 Sets
6 Reps
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
6 Reps
80%
65%
65%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Deadlift (Deficit)
3 Sets
5 Reps
65%
4
Deadlift (Paused)
3 Sets
1%
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@6
6
Leg Extension
3 Sets
3 Reps
@8
7
Leg Press
3 Sets
12 Reps
@6
8
Copenhagen Plank
2 Sets
1 mins
@10
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Reps
4 Reps
8 Reps
80%
75%
65%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Push Press (Barbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@6.5
6
Pull-Up (Weighted)
5 Sets
2 Reps
7
Farmer's Walk (Weighted)
2 Sets
1 Set
2 mins
8
Shrug (Dumbbell)
2 Sets
@8
Day 4
1
Deadlift (Barbell)
2 Sets
3 Sets
5 Reps
6 Reps
85%
75%
2
Bench Press (Paused)
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
3 Sets
8 Reps
@6
4
Leg Curl
3 Sets
12 Reps
@8
5
Lat Pulldown
2 Sets
2 Sets
8 Reps
12 Reps
6
Reverse Hyperextension
3 Sets
5 Reps
@10
7
Step-Up (Weighted)
3 Sets
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
2 Reps
1 Reps
1 Reps
1 Reps
60%
75%
85%
95%
100%
90%
2
Deadlift (Paused)
3 Sets
5 Reps
70%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@6
4
Leg Extension
3 Sets
3 Reps
@8
5
Leg Press
3 Sets
12 Reps
@6
6
Copenhagen Plank
2 Sets
1 mins
@10
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
60%
75%
85%
90%
95%
100%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Push Press (Barbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@6.5
6
Shrug (Dumbbell)
2 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
1 Reps
1 Reps
65%
75%
85%
95%
100%
2
Bench Press (Paused)
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
3 Sets
8 Reps
@6
4
Leg Curl
3 Sets
12 Reps
@8
5
Step-Up (Weighted)
3 Sets
15 Reps
@8
6
Reverse Hyperextension
3 Sets
5 Reps
@10