logo
Powerlifting program
by Christian G.
5 athletes joined
Program Description
To help build strength and muscle
Program Overview
Level
Intermediate
Goal
Powerbuilding, Olympic Weightlifting, Bodybuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jan 09, 2024 06:32
Last Edited
May 11, 2024 10:26
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 2
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@8.5
3
Bench Press (Close Grip)
2 Sets
6 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8.5
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@7.5
6
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8.5
Day 4
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
3
Rear Delt Row
2 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 5
1
Front Squat (Barbell)
3 Sets
3 Reps
@8.5
2
Hip Thrust (Barbell)
2 Sets
6 Reps
@7
3
Leg Curl
3 Sets
8 Reps
@8.5
4
Leg Extension
3 Sets
8 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 2
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 4
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@8.5
3
Bench Press (Close Grip)
2 Sets
6 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8.5
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@7.5
6
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8.5
Day 6
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
3
Rear Delt Row
2 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 7
1
Front Squat (Barbell)
3 Sets
3 Reps
@8.5
2
Hip Thrust (Barbell)
2 Sets
6 Reps
@7
3
Leg Curl
3 Sets
8 Reps
@8.5
4
Leg Extension
3 Sets
8 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 2
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 4
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@8.5
3
Bench Press (Close Grip)
2 Sets
6 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8.5
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@7.5
6
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8.5
Day 6
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
3
Rear Delt Row
2 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 7
1
Front Squat (Barbell)
3 Sets
3 Reps
@8.5
2
Hip Thrust (Barbell)
2 Sets
6 Reps
@7
3
Leg Curl
3 Sets
8 Reps
@8.5
4
Leg Extension
3 Sets
8 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 2
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 4
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@8.5
3
Bench Press (Close Grip)
2 Sets
6 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8.5
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@7.5
6
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8.5
Day 6
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
3
Rear Delt Row
2 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 7
1
Front Squat (Barbell)
3 Sets
3 Reps
@8.5
2
Hip Thrust (Barbell)
2 Sets
6 Reps
@7
3
Leg Curl
3 Sets
8 Reps
@8.5
4
Leg Extension
3 Sets
8 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 2
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 4
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@8.5
3
Bench Press (Close Grip)
2 Sets
6 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8.5
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@7.5
6
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8.5
Day 6
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
3
Rear Delt Row
2 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 7
1
Front Squat (Barbell)
3 Sets
3 Reps
@8.5
2
Hip Thrust (Barbell)
2 Sets
6 Reps
@7
3
Leg Curl
3 Sets
8 Reps
@8.5
4
Leg Extension
3 Sets
8 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 2
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 4
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@8.5
3
Bench Press (Close Grip)
2 Sets
6 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8.5
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@7.5
6
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8.5
Day 6
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
3
Rear Delt Row
2 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 7
1
Front Squat (Barbell)
3 Sets
3 Reps
@8.5
2
Hip Thrust (Barbell)
2 Sets
6 Reps
@7
3
Leg Curl
3 Sets
8 Reps
@8.5
4
Leg Extension
3 Sets
8 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5