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Power Strength
by Samantha A.
6 athletes joined
Program Description
Are you tired of being weak and old? Here's a program just for you. This 12-week program is to build overall strength in the Squat, Bench, Overhead Press, and the Deadlift Weeks 1-5: Build a solid foundation Week 6: Deload week Weeks 7-11: Fine-tuning phase Week 12: 1RM (1 Rep Max) week Warm-ups Recommendation: Wenning warm-ups for 3x25 of 3 similar movements for the compound lifts. DO NOT GO HEAVY!!!! Always listen to your body and adjust lifts and/or exercises if needed. On rest days, do some cardio and/or mobility work.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2024 05:07
Last Edited
May 31, 2024 09:08
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Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
3 Sets
5 Reps
2
Rack Pull (Barbell)
3 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
3 Sets
5 Reps
2
Rack Pull (Barbell)
3 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
3 Sets
5 Reps
2
Rack Pull (Barbell)
3 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
3 Sets
5 Reps
2
Rack Pull (Barbell)
3 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
3 Sets
5 Reps
2
Rack Pull (Barbell)
3 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
2 Sets
2 Reps
@6
2
Overhead Press (Barbell)
2 Sets
3 Reps
@6
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
2 Reps
@6
2
Bench Press (Barbell)
2 Sets
2 Reps
@6
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 3
1
Bench Press (Paused)
2 Sets
5 Reps
2
Squat (Paused)
2 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
2 Sets
5 Reps
2
Rack Pull (Barbell)
2 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
3 Sets
5 Reps
2
Rack Pull (Barbell)
3 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
3 Sets
5 Reps
2
Rack Pull (Barbell)
3 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
3 Sets
5 Reps
2
Rack Pull (Barbell)
3 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
5
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)
3 Sets
3 Reps
@6-6.5
3
JM Press
3 Sets
8-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Cable Crunch
2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)
3 Sets
5 Reps
2
Rack Pull (Barbell)
3 Sets
5 Reps
3A
Rear Delt Row
3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1
Deadlift (Barbell)
2 Sets
2 Reps
@6-6.5
2
Bench Press (Barbell)
2 Sets
2 Reps
@6-6.5
3
JM Press
2 Sets
8-10 Reps
4
Bent Over Row (Barbell)
2 Sets
8-10 Reps
5
Farmer's Walk (Weighted)
1 Set
45 mins
Day 1
1
Squat (Barbell)
2 Sets
2 Reps
@6-6.5
2
Overhead Press (Barbell)
2 Sets
2 Reps
@6-6.5
3
Lunge (Dumbbell)
2 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
5
Hanging Leg Raise
1 Set
20-25 Reps
Day 3
1
Bench Press (Paused)
2 Sets
5 Reps
2
Squat (Paused)
2 Sets
5 Reps
3
Bench Press (Close Grip)
2 Sets
5 Reps
4
Romanian Deadlift (Barbell)
2 Sets
5 Reps
5
Cable Crunch
1 Set
20-25 Reps
Day 4
1
Push Press (Barbell)
2 Sets
5 Reps
2
Rack Pull (Barbell)
2 Sets
5 Reps
3A
Rear Delt Row
2 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
4
Lat Pulldown
2 Sets
10-12 Reps
5
Farmer's Walk (Weighted)
1 Set
45 mins
Day 1
1
Squat (Barbell)
3 Sets
1 Reps
@10
2
Overhead Press (Barbell)
3 Sets
1 Reps
@10
3
Hanging Leg Raise
2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1 Reps
@10
2
Bench Press (Barbell)
3 Sets
1 Reps
@10
3
Farmer's Walk (Weighted)
2 Sets
45 mins