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 EditedJun 18, 2025 12:24

Summary
Transform your strength training with "Powerlifting but Better," a comprehensive 6-week program designed for serious lifters. Committing to four days a week, you'll engage in targeted barbell and dumbbell exercises, including the Overhead Press, High Bar Squat, and Kroc Row, all aimed at maximizing your powerlifting potential. Each session is structured to push your limits while focusing on key muscle groups, ensuring balanced development and improved performance. Get ready to elevate your lifts and redefine your strength!
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