ROBA Powerlifting

by Bảo Nguyễn Hoàng

4 athletes joined

Program Description

Weeks 4 & 1 focus on muscle building (accumulation phase) and technique refinement Week 2&3 is a high-intensity phase

Program Overview

Level
Novice, Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 30, 2026 04:42
Last Edited
Feb 01, 2026 01:42

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.8%

Quadriceps

13.1%

Glutes

13.1%

Hamstrings

13.1%

Front Delts

11.5%

Abs

8.6%

Chest

7.5%

Middle Delts

4%

Adductors

3.7%

Lats

3.5%

Upper Back

3.5%

Lower Back

2.8%

Biceps

1.7%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

2

2

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

3

10 reps

55%

3

Deadlift (Barbell)

3

10 reps

55%

4

Bench Press (Barbell)

3

10 reps

55%

Day 1

1

Squat (Barbell)

1

2

2

3 reps

3 reps

3 reps

70%

80%

90%

2

Squat (Barbell)

3

8 reps

60%

3

Bench Press (Barbell)

3

8 reps

60%

4

Deadlift (Barbell)

3

8 reps

60%

Day 1

1

Squat (Barbell)

2

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Barbell)

3

10 reps

50%

3

Bench Press (Barbell)

3

10 reps

50%

Day 1

1

Squat (Barbell)

1

2

2

5 reps

5 reps

5 reps

45%

55%

65%

2

Squat (Barbell)

3

10 reps

50%

3

Deadlift (Barbell)

3

10 reps

50%

4

Bench Press (Barbell)

3

10 reps

50%

Day 2

1

Overhead Press (Barbell)

1

2

2

5 reps

5 reps

5 reps

65%

75%

85%

2

Lat Pulldown

3

10 reps

RPE 8

3

Overhead Press (Barbell)

3

10 reps

55%

4

Tricep Extension (Cable)

4

12 reps

RPE 9

Day 2

1

Overhead Press (Barbell)

1

2

2

3 reps

3 reps

3 reps

70%

80%

90%

2

Lat Pulldown

3

10 reps

RPE 8

3

Overhead Press (Barbell)

3

8 reps

60%

4

Tricep Extension (Cable)

4

12 reps

RPE 9

Day 2

1

Overhead Press (Barbell)

2

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Lat Pulldown

3

10 reps

RPE 8

3

Tricep Extension (Cable)

4

12 reps

RPE 9

Day 2

1

Overhead Press (Barbell)

1

2

2

5 reps

5 reps

5 reps

45%

55%

65%

2

Lat Pulldown

3

10 reps

RPE 8

3

Overhead Press (Barbell)

3

10 reps

45%

4

Tricep Extension (Cable)

4

12 reps

RPE 9

Day 3

1

Deadlift (Barbell)

1

2

2

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

3

6 reps

60%

3

Deadlift (Barbell)

3

10 reps

50%

4

Squat (Barbell)

3

10 reps

50%

Day 3

1

Deadlift (Barbell)

1

2

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

3

6 reps

60%

3

Squat (Barbell)

3

8 reps

60%

4

Deadlift (Barbell)

3

8 reps

60%

Day 3

1

Deadlift (Barbell)

2

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

3

6 reps

60%

3

Squat (Barbell)

3

10 reps

50%

Day 3

1

Deadlift (Barbell)

1

2

2

5 reps

5 reps

5 reps

45%

55%

65%

2

Bench Press (Barbell)

3

6 reps

50%

3

Deadlift (Barbell)

3

10 reps

45%

4

Squat (Barbell)

3

10 reps

45%

Day 4

1

Bench Press (Barbell)

1

2

2

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

3

10 reps

50%

3

Squat (Barbell)

3

10 reps

50%

4

Lat Pulldown

3

12 reps

RPE 9

Day 4

1

Bench Press (Barbell)

1

2

2

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

3

8 reps

60%

3

Squat (Barbell)

3

8 reps

60%

4

Lat Pulldown

3

12 reps

RPE 9

Day 4

1

Bench Press (Barbell)

2

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Squat (Barbell)

3

10 reps

50%

3

Lat Pulldown

3

12 reps

RPE 9

Day 4

1

Bench Press (Barbell)

1

2

2

5 reps

5 reps

5 reps

45%

55%

65%

2

Bench Press (Barbell)

3

10 reps

45%

3

Squat (Barbell)

3

10 reps

45%

4

Lat Pulldown

3

12 reps

RPE 9

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

65%

75%

75%

85%

85%

2

Squat (Barbell)

3 Sets

10 Reps

55%

3

Deadlift (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

55%

55%

55%

4

Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

55%

55%

55%

Day 2

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

65%

75%

75%

85%

85%

2

Lat Pulldown

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@8

@8

@8

3

Overhead Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

55%

55%

55%

4

Tricep Extension (Cable)

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

@9

@9

@9

@9

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

65%

75%

75%

85%

85%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

60%

60%

60%

3

Deadlift (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

50%

50%

50%

4

Squat (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

50%

50%

50%

Day 4

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

65%

75%

75%

85%

85%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

50%

50%

50%

3

Squat (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

50%

50%

50%

4

Lat Pulldown

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

@9

@9

@9