Powerlifting strength program

by EXELIDUS

5 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
Jun 23, 2024 06:44

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WEEK 1

Day 1

1

Squat (Low Bar)

5

6 reps

80%

2

Deadlift (Barbell)

3

4 reps

90%

3

Leg Press (45 Degrees)

4

5 reps

85%

4

Standing Calf Raise

5

12 reps

RPE 9.5

Day 2

1

Bench Press (Paused)

5

6 reps

80%

2

Incline Bench Press (Barbell)

5

6 reps

80%

3

Pull-Up (Weighted)

4

12 reps

RPE 8

4

T-Bar Row

4

10 reps

RPE 8

5

One Arm Lateral Raise (Cable)

6

25 reps

RPE 8

Day 3

1

Plank

1

-

Day 4

1

Squat (Low Bar)

4

5 reps

85%

2

Deadlift (Barbell)

5

6 reps

80%

3

Single Leg Press

3

4 reps

90%

4

Standing Calf Raise

5

12 reps

RPE 9

Day 5

1

Plank

1

-

Day 6

1

Bench Press (Paused)

3

4 reps

90%

2

Incline Bench Press (Barbell)

5

6 reps

80%

3

Pull-Up (Weighted)

4

12 reps

RPE 9

4

Barbell Row

4

10 reps

RPE 9

5

One Arm Lateral Raise (Cable)

6

25 reps

RPE 8

Day 7

1

Plank

1

-

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

-