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Starter Powerlifting Minimalist Program
by Ethan MacLean
100 athletes joined
Program Description
Build up your squat, bench, and deadlift strength with this 3 day full body beginner to novice powerlifting program. Workout Weekly Schedule: Day 1 Squat/Bench Day 2 Rest Day 3 Deadlift/OHP Day 4 Rest Day 5 Squat/Bench Day 6 Rest Day 7 Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: On the Main lifts add 5-10lbs every week, and on the accessory movement either add reps or weight through the weeks. For Example: On a 5x5 Week 1 Bench press 5x5 135lb Week 2 Bench press 5x5 140lb Week 3 Bench press 5x5 145lb Week 4 Bench press 5x5 150lb Week 5 Bench press 5x5 155lb Rest: Rest between 3-5 minutes on the main lifts, and 2-4 on the extra lifts. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Beginner, Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 06, 2024 06:17
Last Edited
Jun 07, 2024 11:17
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Squat (Barbell)
1 Set
5-10 Reps
@8
3
Bench Press (Barbell)
2 Sets
5 Reps
@8
4
Bench Press (Barbell)
1 Set
5-10 Reps
@8
5
Barbell Row
2 Sets
5 Reps
@8
6
Barbell Row
1 Set
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
5-10 Reps
@8
3
Overhead Press (Barbell)
2 Sets
5 Reps
@8
4
Overhead Press (Barbell)
1 Set
5-10 Reps
@8
5
Bench Press (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
1 Set
5-10 Reps
@8
3
Squat (Barbell)
2 Sets
5 Reps
@8
4
Squat (Barbell)
1 Set
5-10 Reps
@8
5
Pull-Up (Weighted)
2 Sets
5 Reps
@8
6
Pull-Up (Weighted)
1 Set
5-10 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Squat (Barbell)
1 Set
5-10 Reps
@8
3
Bench Press (Barbell)
2 Sets
5 Reps
@8
4
Bench Press (Barbell)
1 Set
5-10 Reps
@8
5
Barbell Row
2 Sets
5 Reps
@8
6
Barbell Row
1 Set
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
5-10 Reps
@8
3
Overhead Press (Barbell)
2 Sets
5 Reps
@8
4
Overhead Press (Barbell)
1 Set
5-10 Reps
@8
5
Bench Press (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
1 Set
5-10 Reps
@8
3
Squat (Barbell)
2 Sets
5 Reps
@8
4
Squat (Barbell)
1 Set
5-10 Reps
@8
5
Pull-Up (Weighted)
2 Sets
5 Reps
@8
6
Pull-Up (Weighted)
1 Set
5-10 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Squat (Barbell)
1 Set
5-10 Reps
@8
3
Bench Press (Barbell)
2 Sets
5 Reps
@8
4
Bench Press (Barbell)
1 Set
5-10 Reps
@8
5
Barbell Row
2 Sets
5 Reps
@8
6
Barbell Row
1 Set
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
5-10 Reps
@8
3
Overhead Press (Barbell)
2 Sets
5 Reps
@8
4
Overhead Press (Barbell)
1 Set
5-10 Reps
@8
5
Bench Press (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
1 Set
5-10 Reps
@8
3
Squat (Barbell)
2 Sets
5 Reps
@8
4
Squat (Barbell)
1 Set
5-10 Reps
@8
5
Pull-Up (Weighted)
2 Sets
5 Reps
@8
6
Pull-Up (Weighted)
1 Set
5-10 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Squat (Barbell)
1 Set
5-10 Reps
@8
3
Bench Press (Barbell)
2 Sets
5 Reps
@8
4
Bench Press (Barbell)
1 Set
5-10 Reps
@8
5
Barbell Row
2 Sets
5 Reps
@8
6
Barbell Row
1 Set
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
5-10 Reps
@8
3
Overhead Press (Barbell)
2 Sets
5 Reps
@8
4
Overhead Press (Barbell)
1 Set
5-10 Reps
@8
5
Bench Press (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
1 Set
5-10 Reps
@8
3
Squat (Barbell)
2 Sets
5 Reps
@8
4
Squat (Barbell)
1 Set
5-10 Reps
@8
5
Pull-Up (Weighted)
2 Sets
5 Reps
@8
6
Pull-Up (Weighted)
1 Set
5-10 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Squat (Barbell)
1 Set
5-10 Reps
@8
3
Bench Press (Barbell)
2 Sets
5 Reps
@8
4
Bench Press (Barbell)
1 Set
5-10 Reps
@8
5
Barbell Row
2 Sets
5 Reps
@8
6
Barbell Row
1 Set
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
5-10 Reps
@8
3
Overhead Press (Barbell)
2 Sets
5 Reps
@8
4
Overhead Press (Barbell)
1 Set
5-10 Reps
@8
5
Bench Press (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
1 Set
5-10 Reps
@8
3
Squat (Barbell)
2 Sets
5 Reps
@8
4
Squat (Barbell)
1 Set
5-10 Reps
@8
5
Pull-Up (Weighted)
2 Sets
5 Reps
@8
6
Pull-Up (Weighted)
1 Set
5-10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
2
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@7
@8
3
Barbell Row
1 Set
1 Set
5-10 Reps
5-10 Reps
@7
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
2
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@7
@8
3
Bench Press (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
2
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@7
@8
3
Pull-Up (Weighted)
1 Set
1 Set
5-10 Reps
5-10 Reps
@7
@8
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Barbell Row
3 Sets
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Barbell Row
3 Sets
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
3
Barbell Row
3 Sets
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
3
Bench Press (Close Grip)
3 Sets
5 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
3
Barbell Row
3 Sets
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
3
Bench Press (Close Grip)
3 Sets
5 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
3
Bench Press (Close Grip)
3 Sets
5 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@8.5
@9
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@8.5
@9
3
Barbell Row
3 Sets
5-10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
@7
@8
3
Barbell Row
1 Set
1 Set
5-10 Reps
5-10 Reps
@7
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@7
@8
2
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
@7
@8
3
Bench Press (Close Grip)
1 Set
1 Set
5 Reps
5 Reps
@7
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@7
@8
2
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
@7
@8
3
Pull-Up (Weighted)
1 Set
1 Set
5-10 Reps
5-10 Reps
@7
@8