Program Description
Do this everyday and you will become strong powerlifter
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout100 minutes
- CreatedMay 09, 2024 03:11
- Last EditedJun 23, 2024 06:44
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
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 Raise5 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 Row4 Sets
10 Reps
@8
5
One Arm Lateral Raise (Cable)6 Sets
25 Reps
@8
Day 3
1
Plank1 Set
-
Day 4
1
Squat (Low Bar)4 Sets
5 Reps
85%
2
Deadlift (Barbell)5 Sets
6 Reps
80%
3
Single Leg Press3 Sets
4 Reps
90%
4
Standing Calf Raise5 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 Row4 Sets
10 Reps
@9
5
One Arm Lateral Raise (Cable)6 Sets
25 Reps
@8
Day 5
1
Plank1 Set
-
Day 7
1
Plank1 Set
-