Program Description
Powerlifting but better
Program Overview
- LevelBeginner, Intermediate, Advanced, Novice
- GoalPowerlifting, Olympic Weightlifting, Athletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMay 17, 2024 04:42
- Last EditedJul 13, 2024 02:39
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Floor Press (Barbell)
2
4 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6
4
Bent Over Row (Barbell)
3
4 reps
RPE 6
5
Shrug (Dumbbell)
2
12-15 reps
RPE 6
6
Kroc Row
2
4 reps
RPE 6
7
Lat Pulldown (Close Grip)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Floor Press (Barbell)
2
4 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6
4
Bent Over Row (Barbell)
3
4 reps
RPE 6
5
Shrug (Dumbbell)
2
12-15 reps
RPE 6
6
Kroc Row
2
4 reps
RPE 6
7
Lat Pulldown (Close Grip)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Floor Press (Barbell)
2
4 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6
4
Bent Over Row (Barbell)
3
4 reps
RPE 6
5
Shrug (Dumbbell)
2
12-15 reps
RPE 6
6
Kroc Row
2
4 reps
RPE 6
7
Lat Pulldown (Close Grip)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Floor Press (Barbell)
2
4 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6
4
Bent Over Row (Barbell)
3
4 reps
RPE 6
5
Shrug (Dumbbell)
2
12-15 reps
RPE 6
6
Kroc Row
2
4 reps
RPE 6
7
Lat Pulldown (Close Grip)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Floor Press (Barbell)
2
4 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6
4
Bent Over Row (Barbell)
3
4 reps
RPE 6
5
Shrug (Dumbbell)
2
12-15 reps
RPE 6
6
Kroc Row
2
4 reps
RPE 6
7
Lat Pulldown (Close Grip)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Floor Press (Barbell)
2
4 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6
4
Bent Over Row (Barbell)
3
4 reps
RPE 6
5
Shrug (Dumbbell)
2
12-15 reps
RPE 6
6
Kroc Row
2
4 reps
RPE 6
7
Lat Pulldown (Close Grip)
2
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6
2
Box Squat (Barbell)
3
4 reps
RPE 6
3
Lunge (Barbell)
2
12-15 reps
RPE 6
4
Zercher Squat (Barbell)
3
2 reps
RPE 6
5
Hip Thrust (Barbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6
2
Box Squat (Barbell)
3
4 reps
RPE 6
3
Lunge (Barbell)
2
12-15 reps
RPE 6
4
Zercher Squat (Barbell)
3
2 reps
RPE 6
5
Hip Thrust (Barbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6
2
Box Squat (Barbell)
3
4 reps
RPE 6
3
Lunge (Barbell)
2
12-15 reps
RPE 6
4
Zercher Squat (Barbell)
3
2 reps
RPE 6
5
Hip Thrust (Barbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6
2
Box Squat (Barbell)
3
4 reps
RPE 6
3
Lunge (Barbell)
2
12-15 reps
RPE 6
4
Zercher Squat (Barbell)
3
2 reps
RPE 6
5
Hip Thrust (Barbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6
2
Box Squat (Barbell)
3
4 reps
RPE 6
3
Lunge (Barbell)
2
12-15 reps
RPE 6
4
Zercher Squat (Barbell)
3
2 reps
RPE 6
5
Hip Thrust (Barbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6
2
Box Squat (Barbell)
3
4 reps
RPE 6
3
Lunge (Barbell)
2
12-15 reps
RPE 6
4
Zercher Squat (Barbell)
3
2 reps
RPE 6
5
Hip Thrust (Barbell)
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
RPE 6
3
JM Press
2
5 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 6
5
Dip (Assisted)
2
5 reps
RPE 6
6
French Press
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 6
4
Dip (Assisted)
2
5 reps
RPE 6
5
French Press
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 6
4
Dip (Assisted)
2
5 reps
RPE 6
5
French Press
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 6
4
Dip (Assisted)
2
5 reps
RPE 6
5
French Press
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 6
4
Dip (Assisted)
2
5 reps
RPE 6
5
French Press
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 6
4
Dip (Assisted)
2
5 reps
RPE 6
5
French Press
2
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
4 reps
RPE 6
3
Power Clean
2
4 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
5
Hammer Curl
3
5 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
2
5 reps
RPE 6
7
Farmer's Walk (Weighted)
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
4 reps
RPE 6
3
Power Clean
2
4 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
5
Hammer Curl
3
5 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
2
5 reps
RPE 6
7
Farmer's Walk (Weighted)
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
4 reps
RPE 6
3
Power Clean
2
4 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
5
Hammer Curl
3
5 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
2
5 reps
RPE 6
7
Farmer's Walk (Weighted)
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
4 reps
RPE 6
3
Power Clean
2
4 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
5
Hammer Curl
3
5 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
2
5 reps
RPE 6
7
Farmer's Walk (Weighted)
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
4 reps
RPE 6
3
Power Clean
2
4 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
5
Hammer Curl
3
5 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
2
5 reps
RPE 6
7
Farmer's Walk (Weighted)
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
4 reps
RPE 6
3
Power Clean
2
4 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
5
Hammer Curl
3
5 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
2
5 reps
RPE 6
7
Farmer's Walk (Weighted)
3
1 mins
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)5 Sets
5 Reps
@6
2
Floor Press (Barbell)2 Sets
4 Reps
@6
3
Seated Shoulder Press (Dumbbell)3 Sets
12-15 Reps
@6
4
Bent Over Row (Barbell)3 Sets
4 Reps
@6
5
Shrug (Dumbbell)2 Sets
12-15 Reps
@6
6
Kroc Row2 Sets
4 Reps
@6
7
Lat Pulldown (Close Grip)2 Sets
5 Reps
@6
Day 2
1
High Bar Squat (Barbell)5 Sets
5 Reps
@6
2
Box Squat (Barbell)3 Sets
4 Reps
@6
3
Lunge (Barbell)2 Sets
12-15 Reps
@6
4
Zercher Squat (Barbell)3 Sets
2 Reps
@6
5
Hip Thrust (Barbell)3 Sets
12-15 Reps
@6
Day 4
1
Deadlift (Barbell)5 Sets
5 Reps
@6
2
Deficit Deadlift (Barbell)3 Sets
4 Reps
@6
3
Power Clean2 Sets
4 Reps
@6
4
Romanian Deadlift (Barbell)2 Sets
12-15 Reps
@6
5
Hammer Curl3 Sets
5 Reps
@6
6
Reverse Bicep Curl (Dumbbell)2 Sets
5 Reps
@6
7
Farmer's Walk (Weighted)3 Sets
1 mins
@10
Day 3
1
Bench Press (Barbell)5 Sets
5 Reps
@6
2
Bench Press (Paused)2 Sets
4 Reps
@6
3
JM Press2 Sets
5 Reps
@6
4
Incline Bench Press (Dumbbell)2 Sets
12-15 Reps
@6
5
Dip (Assisted)2 Sets
5 Reps
@6
6
French Press2 Sets
12-15 Reps
@6