logo
SOI a new Era power building comp prep
by Becca G.
15 athletes joined
Program Description
Throughout the program, special attention will be given to the three main powerlifting lifts: squat, bench press, and deadlift. You'll work on improving your technique, increasing your strength, and optimizing your performance in each lift. Additionally, our program includes specific accessory exercises tailored to your individual needs. These exercises will target weak points, improve muscular imbalances, and enhance your overall powerlifting performance. As you progress through the program, you'll have access to expert guidance and support from our experienced coach . Remember, mental preparation is just as important as physical training. We will help you develop mental resilience, focus, and confidence, ensuring you're prepared to tackle the challenges of competition day.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 03, 2024 02:50
Last Edited
May 19, 2024 07:41
down_app
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5
3
Arnold Press
3 Sets
10 Reps
@6.5
4
Pull-Up (Band)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
12 Reps
@7
6
Skull Crusher
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
8-10 Reps
2
Leg Press
4 Sets
8-10 Reps
3
Walking Lunge
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
4
Pull-Up (Band)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
@6.5-7.5
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@6
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
4
Leg Press
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5
3
Arnold Press
3 Sets
10 Reps
@6.5
4
Pull-Up (Band)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
12 Reps
@7
6
Skull Crusher
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
8-10 Reps
2
Leg Press
4 Sets
8-10 Reps
3
Walking Lunge
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
62%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
3
Pull-Up (Band)
1 Set
30 Reps
@6
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6.5
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@6.5-7.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@6
3
Bulgarian Split Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@6
@6.5
4
Leg Press
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
25 Reps
@6
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@7
3
Bulgarian Split Squat (Barbell)
4 Sets
8 Reps
4
Leg Press
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
2
Barbell Row
5 Sets
5 Reps
3
Arnold Press
4 Sets
8 Reps
4
Lat Pulldown
4 Sets
8 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Skull Crusher
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Leg Press
5 Sets
5 Reps
3
Walking Lunge (Dumbbell)
4 Sets
8 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Lat Pulldown
4 Sets
8 Reps
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
@6.5-7.5
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@6
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
4
Leg Press
2 Sets
1 Set
12 Reps
1212 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5
3
Arnold Press
3 Sets
10 Reps
@6.5
4
Pull-Up (Band)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
12 Reps
@7
6
Skull Crusher
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5
3
Lat Pulldown
3 Sets
10 Reps
@6.5
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4
Glute Bridge (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
2 Sets
20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Pull-Up (Band)
4 Sets
8 Reps
3
Bench Press (Barbell)
3 Sets
3 Reps
75%
4
Pendlay Row
3 Sets
10 Reps
5
Skull Crusher
3 Sets
10 Reps
6
Hammer Curl
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
5 Sets
5 Reps
80%
3
Walking Lunge
2 Sets
1 Set
10 Reps
1 Reps
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Standing Calf Raise
2 Sets
25 Reps
6
Russian Twist
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
6 Sets
3 Reps
75%
2
Barbell Row
4 Sets
8 Reps
@6
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
5
Lat Pulldown
3 Sets
10 Reps
@6.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
7
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4
Glute Bridge (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
2 Sets
20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Pull-Up (Band)
4 Sets
8 Reps
3
Bench Press (Barbell)
3 Sets
3 Reps
75%
4
Pendlay Row
3 Sets
10 Reps
5
Skull Crusher
3 Sets
10 Reps
6
Hammer Curl
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Front Squat (Barbell)
5 Sets
5 Reps
80%
3
Walking Lunge
2 Sets
1 Set
10 Reps
1 Reps
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Standing Calf Raise
2 Sets
25 Reps
6
Russian Twist
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
6 Sets
3 Reps
80%
2
Barbell Row
4 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@6.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
7
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7.5
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Bench Press (Close Grip)
3 Sets
6 Reps
70%
3
Overhead Press (Barbell)
3 Sets
8 Reps
4
Wide Grip Pull-Up
3 Sets
8 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
6
Dip (Bodyweight)
3 Sets
12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
70%
3
Box Jump
3 Sets
8 Reps
4
Split Squat (Barbell)
3 Sets
10 Reps
5
Calf Raise (Bodyweight)
3 Sets
12 Reps
6
Plank
3 Sets
1 mins
Day 3
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Leg Press
3 Sets
15 Reps
5
Walking Lunge
3 Sets
10 Reps
6
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 4
1
Floor Press (Barbell)
3 Sets
12 Reps
2
Belt Squat
3 Sets
12 Reps
3
Deficit Deadlift (Barbell)
3 Sets
5 Reps
65%
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Bench Press (Close Grip)
3 Sets
6 Reps
70%
3
Overhead Press (Barbell)
3 Sets
8 Reps
4
Wide Grip Pull-Up
3 Sets
8 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
6
Dip (Bodyweight)
3 Sets
12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
70%
3
Box Jump
3 Sets
8 Reps
4
Split Squat (Barbell)
3 Sets
10 Reps
5
Calf Raise (Bodyweight)
3 Sets
12 Reps
6
Plank
3 Sets
1 mins
Day 3
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Leg Press
3 Sets
15 Reps
5
Walking Lunge
3 Sets
10 Reps
6
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 4
1
Floor Press (Barbell)
3 Sets
12 Reps
2
Belt Squat
3 Sets
12 Reps
3
Deficit Deadlift (Barbell)
3 Sets
5 Reps
65%
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
83%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
75%
3
Box Jump
3 Sets
8 Reps
4
Split Squat (Barbell)
3 Sets
10 Reps
5
Calf Raise (Bodyweight)
3 Sets
12 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
82%
2
Bench Press (Close Grip)
3 Sets
6 Reps
80%
3
Overhead Press (Barbell)
3 Sets
8 Reps
4
Wide Grip Pull-Up
3 Sets
8 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
6
Dip (Bodyweight)
3 Sets
12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Leg Press
3 Sets
15 Reps
5
Walking Lunge
3 Sets
10 Reps
6
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 4
1
Floor Press (Barbell)
3 Sets
12 Reps
2
Belt Squat
3 Sets
12 Reps
3
Deficit Deadlift (Barbell)
3 Sets
5 Reps
65%
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
75%
3
Box Jump
3 Sets
8 Reps
4
Split Squat (Barbell)
3 Sets
10 Reps
5
Calf Raise (Bodyweight)
3 Sets
12 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
86%
2
Bench Press (Close Grip)
3 Sets
6 Reps
75%
3
Overhead Press (Barbell)
3 Sets
8 Reps
4
Wide Grip Pull-Up
3 Sets
8 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
6
Dip (Bodyweight)
3 Sets
12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
1 Reps
95%
85%
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Leg Press
3 Sets
15 Reps
5
Walking Lunge
3 Sets
10 Reps
6
Hip Thrust (Barbell)
3 Sets
10 Reps
Day 4
1
Floor Press (Barbell)
3 Sets
12 Reps
2
Belt Squat
3 Sets
12 Reps
3
Deficit Deadlift (Barbell)
3 Sets
5 Reps
65%
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
90%
80%
2
Bench Press (Close Grip)
3 Sets
6 Reps
85%
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Chin-Up (Assisted)
3 Sets
8 Reps
@6.5
5
Dip (Assisted)
3 Sets
12 Reps
6
21s (EZ Bar)
3 Sets
21 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
90%
75%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
3
Box Jump
3 Sets
8 Reps
4
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
12 Reps
6
Plank
3 Sets
1 mins
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
90%
75%
2
Hip Thrust (Barbell)
3 Sets
10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
4
Pendlay Row
2 Sets
12 Reps
5
Plank (Weighted)
3 Sets
1 mins
Day 1
1
Bench Press (Barbell)
2 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
3
Dumbbell Row
3 Sets
8 Reps
4
Lat Pulldown
2 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
2 Sets
3 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
3
Standing Calf Raise
2 Sets
12 Reps
4
Plank (Weighted)
3 Sets
1 mins
Day 3
1
Deadlift (Barbell)
2 Sets
5 Reps
@6
2
Walking Lunge
3 Sets
10 Reps
3
Front Squat (Barbell)
3 Sets
10 Reps
4
Good Morning
2 Sets
10 Reps
5
Hanging Leg Raise
1 Set
20 Reps
Day 4
1
Inverted Row
3 Sets
10 Reps
2
Overhead Press (Barbell)
3 Sets
6 Reps
3
Hip Thrust (Barbell)
2 Sets
10 Reps
@8
4
Incline Fly Press (Dumbbell)
2 Sets
10 Reps
5
Fly Press (Dumbbell)
2 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
20 Reps