Block1

by NOUR EDDINE BAKKAR

Program Description

High intermediate first block of 4 month prep

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Apr 26, 2025 08:18
Last Edited
Apr 26, 2025 11:52

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Sumo Deadlift (Barbell)

1

3

4 reps

5 reps

RPE 6.5

RPE 6

2

Deadlift (Barbell)

2

4 reps

RPE 6

3

Squat (Paused)

3

4 reps

RPE 6.5

4

Safety Bar Squat

2

5 reps

RPE 6

Day 1

1

Sumo Deadlift (Barbell)

1

3

4 reps

6 reps

RPE 7.5

RPE 6.5

2

Deadlift (Barbell)

2

5 reps

RPE 7

3

Squat (Paused)

3

5 reps

RPE 6.5

4

Safety Bar Squat

2

4 reps

RPE 6.5

Day 1

1

Sumo Deadlift (Barbell)

1

3

4 reps

5 reps

RPE 8

RPE 7

2

Deadlift (Barbell)

2

5 reps

RPE 7

3

Squat (Paused)

3

4 reps

RPE 7-7.5

4

Safety Bar Squat

2

5 reps

RPE 7.5

Day 1

1

Sumo Deadlift (Barbell)

1

3

4 reps

6 reps

RPE 8.5

RPE 7.5

2

Deadlift (Barbell)

2

4 reps

RPE 8

3

Squat (Paused)

3

4 reps

RPE 8

4

Safety Bar Squat

2

4 reps

RPE 8

Day 2

1

Squat (Low Bar)

1

3

4 reps

6 reps

RPE 6.5

RPE 6

2

Tempo Squat (Barbell)

2

3 reps

RPE 6

3

Sumo Deadlift (Paused)

3

4 reps

RPE 6

4

Romanian Deadlift (Barbell)

2

6 reps

RPE 6

Day 2

1

Squat (Low Bar)

1

3

4 reps

7 reps

RPE 7.5

RPE 6.5

2

Tempo Squat (Barbell)

2

3 reps

RPE 6.5

3

Sumo Deadlift (Paused)

3

5 reps

RPE 6.5

4

Romanian Deadlift (Barbell)

2

6 reps

RPE 7

Day 2

1

Squat (Low Bar)

1

3

4 reps

5 reps

RPE 8

RPE 7

2

Tempo Squat (Barbell)

2

4 reps

RPE 7

3

Sumo Deadlift (Paused)

3

5 reps

RPE 7

4

Romanian Deadlift (Barbell)

2

6 reps

RPE 7

Day 2

1

Squat (Low Bar)

1

3

4 reps

6 reps

RPE 8.5

RPE 8

2

Tempo Squat (Barbell)

2

3 reps

RPE 7.5

3

Sumo Deadlift (Paused)

3

4 reps

RPE 8

4

Romanian Deadlift (Barbell)

2

5 reps

RPE 8

Day 2

1

Squat (Low Bar)

1 Set

3 Sets

4 Reps

6 Reps

@6.5

@6

2

Tempo Squat (Barbell)

2 Sets

3 Reps

@6

3

Sumo Deadlift (Paused)

3 Sets

4 Reps

@6

4

Romanian Deadlift (Barbell)

2 Sets

6 Reps

@6

Day 1

1

Sumo Deadlift (Barbell)

1 Set

3 Sets

4 Reps

5 Reps

@6.5

@6

2

Deadlift (Barbell)

2 Sets

4 Reps

@6

3

Squat (Paused)

3 Sets

4 Reps

@6.5

4

Safety Bar Squat

2 Sets

5 Reps

@6