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Powerlifting meet prep
by Alex H.
13 athletes joined
Program Description
6 weeks out from powerlifting meet focus on the big three.
Program Overview
Level
Novice, Beginner
Goal
Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Mar 19, 2024 02:15
Last Edited
Jun 10, 2024 04:08
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Hack Squat
3 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Upright Row (Barbell)
3 Sets
12 Reps
@7
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7
6
Leg Curl
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
T-Bar Row
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Single Arm Iso Row
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Hack Squat
3 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Upright Row (Barbell)
3 Sets
12 Reps
@7
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7
6
Leg Curl
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
T-Bar Row
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Single Arm Iso Row
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Hack Squat
3 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Upright Row (Barbell)
3 Sets
12 Reps
@7
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7
6
Leg Curl
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
T-Bar Row
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Single Arm Iso Row
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Hack Squat
3 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Upright Row (Barbell)
3 Sets
12 Reps
@7
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7
6
Leg Curl
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
T-Bar Row
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Single Arm Iso Row
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Hack Squat
3 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Upright Row (Barbell)
3 Sets
12 Reps
@7
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7
6
Leg Curl
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
T-Bar Row
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Single Arm Iso Row
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@6
2
Bench Press (Paused)
4 Sets
10 Reps
@6
3
Deadlift (Barbell)
4 Sets
10 Reps
@6