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Powerlifting Strength 1
by Leandro Tavarez
8 athletes joined
Program Description
Increase Strength for powerlifting
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
100 minutes
Created
Mar 21, 2024 02:25
Last Edited
Jun 20, 2024 04:11
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Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Tempo Bench
3 Sets
6 Reps
65%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6
4
JM Press
2 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Squat (Low Bar)
3 Sets
6 Reps
50%
3
Stiff Leg Deadlift
2 Sets
8 Reps
@7
4
Alternating Dumbbell Curl
2 Sets
12 Reps
@7
5
Seated Hamstring Curl
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
6 Reps
@6
@7
2
Larsen Press (Barbell)
2 Sets
6 Reps
@7
3
Pin Press Bench (Barbell)
2 Sets
6 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
Day 2
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
3 Reps
@6
@7
2
Bench Press (Paused)
3 Sets
6 Reps
@7
3
Deadlift (Barbell)
3 Sets
6 Reps
50%
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Single Arm High Row (Cable)
2 Sets
12 Reps
@7
6
Reverse Pec Deck
2 Sets
12 Reps
@7
7
Lateral Raise (Machine)
3 Sets
15 Reps
@7
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@7
@8
2
Tempo Bench
3 Sets
6 Reps
65%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
JM Press
2 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@7
@8
2
Squat (Low Bar)
3 Sets
6 Reps
50%
3
Stiff Leg Deadlift
3 Sets
8 Reps
@8
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
5
Seated Hamstring Curl
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
6 Reps
@7
@8
2
Larsen Press (Barbell)
2 Sets
6 Reps
@8
3
Pin Press Bench (Barbell)
2 Sets
6 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
3 Reps
@7
@8
2
Bench Press (Paused)
3 Sets
6 Reps
@8
3
Deadlift (Barbell)
3 Sets
6 Reps
50%
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Single Arm High Row (Cable)
2 Sets
12 Reps
@8
6
Reverse Pec Deck
3 Sets
12 Reps
@8
7
Lateral Raise (Machine)
3 Sets
15 Reps
@8
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@8
@9
2
Tempo Bench
3 Sets
6 Reps
65%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
4
JM Press
2 Sets
8 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@8
@9
2
Squat (Low Bar)
3 Sets
6 Reps
50%
3
Stiff Leg Deadlift
3 Sets
8 Reps
@9
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@9
5
Seated Hamstring Curl
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
6 Reps
@8
@9
2
Larsen Press (Barbell)
2 Sets
6 Reps
@9
3
Pin Press Bench (Barbell)
2 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@9
Day 2
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
3 Reps
@8
@9
2
Bench Press (Paused)
3 Sets
6 Reps
@9
3
Deadlift (Barbell)
3 Sets
6 Reps
@6
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Single Arm High Row (Cable)
2 Sets
12 Reps
@8
6
Reverse Pec Deck
3 Sets
12 Reps
@8
7
Lateral Raise (Machine)
3 Sets
15 Reps
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@8
@10
2
Tempo Bench
3 Sets
6 Reps
65%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6
4
JM Press
1 Set
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Reps
5 Reps
5 Reps
@8
@10
@9
2
Squat (Low Bar)
3 Sets
6 Reps
50%
3
Stiff Leg Deadlift
3 Sets
8 Reps
@9
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@9
5
Seated Hamstring Curl
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
6 Reps
@8
@10
2
Larsen Press (Barbell)
2 Sets
6 Reps
@10
3
Pin Press Bench (Barbell)
2 Sets
6 Reps
@10
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 2
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
3 Reps
@8
@10
2
Bench Press (Paused)
3 Sets
6 Reps
@10
3
Deadlift (Barbell)
3 Sets
6 Reps
50%
4
Lat Pulldown
2 Sets
12 Reps
@7
5
Single Arm High Row (Cable)
1 Set
12 Reps
@7
6
Reverse Pec Deck
2 Sets
12 Reps
@8
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 1
1
High Bar Squat (Barbell)
3 Sets
3 Reps
@6
2
Tempo Bench
3 Sets
6 Reps
@6
Day 2
1
Bench Press (Paused)
2 Sets
3 Reps
@6
2
Bench Press (Close Grip)
2 Sets
6 Reps
@6
3
Deadlift (Barbell)
2 Sets
6 Reps
@6
4
Lat Pulldown
2 Sets
12 Reps
@6
5
Single Arm High Row (Cable)
1 Set
12 Reps
@6
Day 4
1
Bench Press (Paused)
2 Sets
5 Reps
@6
2
Larsen Press (Barbell)
2 Sets
6 Reps
@6
Day 3
1
Deadlift (Barbell)
2 Sets
3 Reps
@6
2
Squat (Low Bar)
2 Sets
6 Reps
50%
3
Stiff Leg Deadlift
1 Set
6 Reps
@6