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Powerlifting but better
by Javon A.
Program Description
Powerlifting but better
Program Overview
Level
Beginner, Intermediate, Advanced, Novice
Goal
Powerlifting, Olympic Weightlifting, Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 17, 2024 04:42
Last Edited
May 26, 2024 02:39
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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 Row
2 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 Clean
2 Sets
4 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
5
Hammer Curl
3 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 Press
2 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 Press
2 Sets
12-15 Reps
@6
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 Row
2 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 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@6
4
Dip (Assisted)
2 Sets
5 Reps
@6
5
French Press
2 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 Clean
2 Sets
4 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
5
Hammer Curl
3 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 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 Row
2 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 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@6
4
Dip (Assisted)
2 Sets
5 Reps
@6
5
French Press
2 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 Clean
2 Sets
4 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
5
Hammer Curl
3 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 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 Row
2 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 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@6
4
Dip (Assisted)
2 Sets
5 Reps
@6
5
French Press
2 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 Clean
2 Sets
4 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
5
Hammer Curl
3 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 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 Row
2 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 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@6
4
Dip (Assisted)
2 Sets
5 Reps
@6
5
French Press
2 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 Clean
2 Sets
4 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
5
Hammer Curl
3 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 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 Row
2 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 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@6
4
Dip (Assisted)
2 Sets
5 Reps
@6
5
French Press
2 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 Clean
2 Sets
4 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
5
Hammer Curl
3 Sets
5 Reps
@6
6
Reverse Bicep Curl (Dumbbell)
2 Sets
5 Reps
@6
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@10