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Powerlifting prep
by Keenan Gregory
6 athletes joined
Program Description
3 cycles of 5-3-1 competition preparation for powerlifting.. 4 day week. On week one calculate 90% of 1 REP MAX for squat bench and deadlift and use this as your 1RM figures. On week 5 and 9 re-calculate 1RM for squat bench and deadlift Week 11 is the competition week. Ensure adequate rest this week with mobility work and stretching
Program Overview
Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
11 weeks
Time Per Workout
60 minutes
Created
Mar 13, 2024 11:12
Last Edited
May 15, 2024 02:06
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Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
50%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
50%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
50%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
50%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
50%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
50%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)
2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
6
Side Plank
2 Sets
0.7 mins
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Squat (Barbell)
3 Sets
8 Reps
60%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
90%
100%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
90%
100%
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
90%
100%