Program Description
Create the most relative and Powerlifting based strength in the three Main exercises. While also implying the trainingprinciples from Mike Mentzer.(At least 2 Days of Rest between workouts.) The Programm can be used indefinitly so not just 3 weeks.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout80 minutes
- CreatedApr 07, 2024 04:12
- Last EditedSep 24, 2024 12:11
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Lat Pulldown
2
10 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 10
5
Barbell Row
1
1
5 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Lat Pulldown
2
10 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 10
5
Barbell Row
1
1
5 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Lat Pulldown
2
10 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 10
5
Barbell Row
1
1
5 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
RPE 10
2
Squat (Paused)
2
10 reps
RPE 9.5
3
Hamstring Curl
2
10 reps
RPE 9.5
4
Seated Calf Raise
2
10 reps
RPE 9.5
5
Decline Crunch (Weighted)
1
10 reps
RPE 9.5
6
Hanging Leg Raise
1
10 reps
RPE 9.5
7
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
RPE 10
2
Squat (Paused)
2
10 reps
RPE 9.5
3
Hamstring Curl
2
10 reps
RPE 9.5
4
Seated Calf Raise
2
10 reps
RPE 9.5
5
Decline Crunch (Weighted)
1
10 reps
RPE 9.5
6
Hanging Leg Raise
1
10 reps
RPE 9.5
7
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Squat (Paused)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
3
Hamstring Curl
2
10 reps
RPE 9.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 6.5
RPE 9.5
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
6
Hanging Leg Raise
1
1
10 reps
10 reps
RPE 7
RPE 9.5
7
Plank
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
10 reps
10 reps
1 reps
RPE 6
RPE 9.5
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
4
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
10 reps
10 reps
1 reps
RPE 6
RPE 9.5
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
4
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
10 reps
10 reps
1 reps
RPE 6
RPE 9.5
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
4
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
Week 1
1 / 3 Weeks
Day 2
1
Squat (Low Bar)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6
@6.5
@8
@10
2
Squat (Paused)2 Sets
10 Reps
@9.5
3
Hamstring Curl2 Sets
10 Reps
@9.5
4
Seated Calf Raise2 Sets
10 Reps
@9.5
5
Decline Crunch (Weighted)1 Set
10 Reps
@9.5
6
Hanging Leg Raise1 Set
10 Reps
@9.5
7
Plank1 Set
2 mins
@10
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Incline Bench Press (Barbell)1 Set
1 Set
10 Reps
10 Reps
@6
@10
3
Lat Pulldown2 Sets
10 Reps
@6
4
Pull-Up (Weighted)2 Sets
10 Reps
@10
5
Barbell Row1 Set
1 Set
5 Reps
10 Reps
@6
@10
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Dip (Weighted)1 Set
1 Set
1 Set
10 Reps
10 Reps
1 Reps
@6
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5
4
Chin-Up (Weighted)1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5