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Powerlifting upper lower garage gym (kinda minimal)
by Marco S.
1 athletes joined
Program Description
DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK This is a program focused on powerlifting, not ideal for competition, though, but for general maintenance. Any session should last between 60 to 70 minutes. It is conceived for working people. It consists in three session per week, adopting basically the “upper/lower” scheme, trying to touch every muscle two times per microcicle. A microcycle could last from 7 to 12 days, so it is possible to train two times per week. Rest days between sessions are mandatory: at least one (24 hours). Cluster the 8+ reps sets if/when necessary but don't increase the weight until you can complete the prescribed reps in a straight set! I wouldn't recommend clusters for the pullover. PROGRESSION: provided you stay in the reps range prescribed, you can progress anyway you prefer: add weight (linear, one step forward, two back etc etc.); reps in the fashion you decide (double progression, dynamic double progression and the like). If you stale, change the way (example: pass from double progression to linear et similia). As you can see, intensity microcycles (with series of singles/triplets) are alternated with volume ones, changing the main movements. That should prevent the necessity of deloads. In case you want to deload, just cut out the isolation movements or 1/2 of the strip sets.
Program Overview
Level
Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 01, 2024 04:59
Last Edited
May 08, 2024 02:19
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Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@9
4B
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@8
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Front Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
4B
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@9
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@9
4B
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@8
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Front Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
4B
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@9
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@9
4B
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@8
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Front Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
4B
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@9
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@9
4B
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@8
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Front Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
4B
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@9
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@9
4B
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@8
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Front Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
4B
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@9
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@9
4B
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@8
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Front Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9.5
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Hang Power Clean
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4A
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
4B
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@9
4C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8