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
- LevelIntermediate, Novice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedMay 10, 2024 11:52
- Last EditedJul 06, 2024 09:24
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
3 reps
4 reps
8 reps
80%
75%
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
4 reps
5 reps
8 reps
80%
75%
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
3 reps
4 reps
8 reps
85%
80%
75%
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
2 reps
6 reps
8 reps
1 reps
90%
75%
65%
90%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
5 reps
6 reps
8 reps
1 reps
80%
75%
65%
90%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
60%
75%
85%
95%
100%
90%
2
Deadlift (Paused)
3
5 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
4
Leg Extension
3
3 reps
RPE 8
5
Leg Press
3
12 reps
RPE 6
6
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
80%
70%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Deadlift (Paused)
3
5 reps
70%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
5
Leg Extension
3
3 reps
RPE 8
6
Leg Press
3
12 reps
RPE 6
7
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
6 reps
80%
65%
2
Deadlift (Deficit)
3
5 reps
65%
3
Larsen Press (Barbell)
3
8 reps
65%
4
Deadlift (Paused)
3
70%
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
6
Leg Extension
3
3 reps
RPE 8
7
Leg Press
3
12 reps
RPE 6
8
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2 reps
3 reps
6 reps
85%
80%
65%
2
Deadlift (Paused)
3
5 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
4
Leg Extension
3
3 reps
RPE 8
5
Leg Press
3
12 reps
RPE 6
6
Copenhagen Plank
2
1 mins
RPE 10
7
Larsen Press (Barbell)
3
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
3 reps
6 reps
90%
65%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Deadlift (Deficit)
3
5 reps
65%
4
Deadlift (Paused)
3
1%
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
6
Leg Extension
3
3 reps
RPE 8
7
Leg Press
3
12 reps
RPE 6
8
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
6 reps
80%
65%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Deadlift (Deficit)
3
5 reps
65%
4
Deadlift (Paused)
3
1%
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
6
Leg Extension
3
3 reps
RPE 8
7
Leg Press
3
12 reps
RPE 6
8
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
1 reps
60%
75%
85%
90%
95%
100%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Shrug (Dumbbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
2 reps
8 reps
75%
60%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
-
7
Farmer's Walk (Weighted)
3
2 mins
RPE 8
8
Shrug (Dumbbell)
2
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
8 reps
75%
75%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
RPE 8
7
Farmer's Walk (Weighted)
2
2 mins
-
8
Shrug (Dumbbell)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
8 reps
80%
75%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
-
7
Farmer's Walk (Weighted)
2
1
2 mins
-
-
8
Shrug (Dumbbell)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
8 reps
80%
75%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
-
7
Farmer's Walk (Weighted)
2
1
2 mins
-
-
8
Shrug (Dumbbell)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
8 reps
80%
75%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
-
7
Farmer's Walk (Weighted)
2
1
2 mins
-
-
8
Shrug (Dumbbell)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
3 reps
1 reps
1 reps
65%
75%
85%
95%
100%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Step-Up (Weighted)
3
15 reps
RPE 8
6
Reverse Hyperextension
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
6 reps
85%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Step-Up (Weighted)
3
15 reps
RPE 8
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Lat Pulldown
2
2
8 reps
12 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
3 reps
6 reps
85%
85%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
2
2
8 reps
12 reps
-
-
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Step-Up (Weighted)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
2 reps
3 reps
6 reps
90%
85%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
2
2
8 reps
12 reps
-
-
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Step-Up (Weighted)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
2 reps
6 reps
95%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
2
2
8 reps
12 reps
-
-
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Step-Up (Weighted)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
6 reps
85%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
2
2
8 reps
12 reps
-
-
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Step-Up (Weighted)
3
RPE 8
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 Extension3 Sets
3 Reps
@8
6
Leg Press3 Sets
12 Reps
@6
7
Copenhagen Plank2 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 Curl3 Sets
12 Reps
@8
5
Step-Up (Weighted)3 Sets
15 Reps
@8
6
Reverse Hyperextension3 Sets
5 Reps
@10
7
Lat Pulldown2 Sets
2 Sets
8 Reps
12 Reps
@8
@8