Novice powerlifting urgency

by Dheeraj C.

4 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

Jul 06, 2024 09:24

Day 1

Bench Press (Paused)

2 Sets

1 Set

3 Reps

4 Reps

8 Reps

80%

75%

65%

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

@6.5

Chest Fly (Machine)

3 Sets

12 Reps

Bench Press (Close Grip)

1 Set

2 Sets

6 Reps

8 Reps

@7.5-8.5

Tricep Extension (Cable)

3 Sets

12 Reps

Dip (Weighted)

2 Sets

6 Reps

Day 2

Squat (Barbell)

2 Sets

3 Reps

6 Reps

80%

70%

Larsen Press (Barbell)

3 Sets

8 Reps

65%

Deadlift (Paused)

3 Sets

5 Reps

70%

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

Leg Extension

3 Sets

3 Reps

Leg Press

3 Sets

12 Reps

Copenhagen Plank

2 Sets

1 mins

@10

Day 3

Bench Press (Paused)

2 Sets

1 Set

2 Reps

8 Reps

75%

60%

Larsen Press (Barbell)

3 Sets

8 Reps

65%

Push Press (Barbell)

3 Sets

8 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Rear Delt Fly (Machine)

2 Sets

12 Reps

@6.5

Pull-Up (Weighted)

5 Sets

2 Reps

Farmer's Walk (Weighted)

3 Sets

2 mins

Shrug (Dumbbell)

2 Sets

Day 4

Deadlift (Barbell)

2 Sets

3 Reps

6 Reps

85%

75%

Bench Press (Paused)

3 Sets

6 Reps

65%

Front Squat (Barbell)

3 Sets

8 Reps

Leg Curl

3 Sets

12 Reps

Step-Up (Weighted)

3 Sets

15 Reps

Reverse Hyperextension

3 Sets

5 Reps

@10

Lat Pulldown

2 Sets

8 Reps

12 Reps