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Powerlifting strength program
by EXELIDUS
4 athletes joined
Program Description
Do this everyday and you will become strong powerlifter
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
May 09, 2024 03:11
Last Edited
May 14, 2024 06:27
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Week 1
1 / 1 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
6 Reps
80%
2
Deadlift (Barbell)
3 Sets
4 Reps
90%
3
Leg Press (45 Degrees)
4 Sets
5 Reps
85%
4
Standing Calf Raise
5 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Paused)
5 Sets
6 Reps
80%
2
Incline Bench Press (Barbell)
5 Sets
6 Reps
80%
3
Pull-Up (Weighted)
4 Sets
12 Reps
@8
4
T-Bar Row
4 Sets
10 Reps
@8
5
One Arm Lateral Raise (Cable)
6 Sets
25 Reps
@8
Day 3
1
Plank
1 Set
Day 4
1
Squat (Low Bar)
4 Sets
5 Reps
85%
2
Deadlift (Barbell)
5 Sets
6 Reps
80%
3
Single Leg Press
3 Sets
4 Reps
90%
4
Standing Calf Raise
5 Sets
12 Reps
@9
Day 6
1
Bench Press (Paused)
3 Sets
4 Reps
90%
2
Incline Bench Press (Barbell)
5 Sets
6 Reps
80%
3
Pull-Up (Weighted)
4 Sets
12 Reps
@9
4
Barbell Row
4 Sets
10 Reps
@9
5
One Arm Lateral Raise (Cable)
6 Sets
25 Reps
@8
Day 5
1
Plank
1 Set
Day 7
1
Plank
1 Set