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Powerlift
by Waldemar M.
Program Description
This is only for myself, f off (meant with love ofc🩵)
Program Overview
Level
Beginner
Goal
Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
May 19, 2024 10:33
Last Edited
May 21, 2024 11:55
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Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 3
1
Clean Deadlift
5 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
8 Reps
2
Military Press (Barbell)
3 Sets
8 Reps
3
Bent Over Row (Barbell)
3 Sets
8 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
3 Sets
8 Reps
Day 7
1
Clean Deadlift
5 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
3 Sets
8 Reps
Day 3
1
Clean Deadlift
5 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
8 Reps
2
Military Press (Barbell)
3 Sets
8 Reps
3
Bent Over Row (Barbell)
3 Sets
8 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
3 Sets
8 Reps
Day 7
1
Clean Deadlift
5 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
3 Sets
8 Reps
Day 3
1
Clean Deadlift
5 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
8 Reps
2
Military Press (Barbell)
3 Sets
8 Reps
3
Bent Over Row (Barbell)
3 Sets
8 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
3 Sets
8 Reps
Day 7
1
Clean Deadlift
5 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Front Squat (Barbell)
3 Sets
5 Reps
Day 3
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 4
1
Squat (Paused)
1 Set
2 Sets
5 Reps
3 Reps
2
Bench Press (Paused)
1 Set
2 Sets
5 Reps
3 Reps
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
Day 6
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Front Squat (Barbell)
3 Sets
5 Reps
Day 7
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Front Squat (Barbell)
3 Sets
5 Reps
Day 3
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 4
1
Squat (Paused)
1 Set
2 Sets
5 Reps
3 Reps
2
Bench Press (Paused)
1 Set
2 Sets
5 Reps
3 Reps
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
Day 6
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Front Squat (Barbell)
3 Sets
5 Reps
Day 7
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Front Squat (Barbell)
3 Sets
5 Reps
Day 3
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 4
1
Squat (Paused)
1 Set
2 Sets
5 Reps
3 Reps
2
Bench Press (Paused)
1 Set
2 Sets
5 Reps
3 Reps
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
Day 6
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Front Squat (Barbell)
3 Sets
5 Reps
Day 7
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps