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Smalltown_guy Beginner Powerlifting Program
by Tim T.
2 athletes joined
Program Description
Increase total in the squat, bench, and deadlift. For beginner and early intermediate powerlifters. Read this before starting the program. This is a modified 5/3/1 method. As with the normal 5/3/1 method, utilize 90% of your actual 1RM as your training max. The last set in week three for squat bench and deadlift @ 90% should be an AMRAP @ RPE 9.
Program Overview
Level
Novice
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 04, 2024 11:38
Last Edited
May 07, 2024 10:39
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Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Squat (Low Bar)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
75%
80%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
75%
80%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
75%
80%
2
Squat (Low Bar)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
75%
80%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
85%
90%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
85%
90%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
85%
90%
2
Squat (Low Bar)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
85%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
55%
60%
2
Deadlift (Barbell)
3 Sets
10 Reps
50%
3
Cable Crunch
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
55%
60%
2
Overhead Press (Barbell)
3 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
55%
60%
2
Squat (Low Bar)
3 Sets
10 Reps
50%
3
Cable Crunch
3 Sets
10 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
55%
60%
2
Bench Press (Barbell)
3 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8