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Strength overload
by Jmochy
1 athletes joined
Program Description
Power lifting repeatable peaking program no machines
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 06, 2024 06:25
Last Edited
Jun 06, 2024 07:50
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
6 Reps
65%
65%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@6
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
65%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@6
3
Incline Curl (Dumbbell)
2 Sets
15 Reps
4
Tricep Extension (Barbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Chest Fly (Dumbbell)
2 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
1 Set
6 Reps
65%
65%
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
65%
65%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
3
Incline Face Pull
2 Sets
15 Reps
4
Fly Press (Dumbbell)
2 Sets
15 Reps
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
6
Skull Crusher
2 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
1 Set
6 Reps
65%
65%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@6
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
65%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@6
3
Tricep Extension (Barbell)
2 Sets
15 Reps
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
3 Sets
1 Set
6 Reps
65%
65%
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
65%
65%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
3
Skull Crusher
2 Sets
15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
5
Incline Face Pull
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@6.5
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@6.5
3
Tricep Extension (Barbell)
2 Sets
15 Reps
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
12 Reps
@6.5
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
3
Skull Crusher
2 Sets
15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
5
Incline Face Pull
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@6.5
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@6.5
3
Tricep Extension (Barbell)
2 Sets
15 Reps
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
12 Reps
@6.5
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
3
Skull Crusher
2 Sets
15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
5
Incline Face Pull
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
6 Sets
4 Reps
75%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@7
3
Tricep Extension (Barbell)
2 Sets
15 Reps
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
6 Sets
4 Reps
75%
2
Front Squat (Barbell)
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
6 Sets
4 Reps
75%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Skull Crusher
2 Sets
15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
5
Incline Face Pull
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
6 Sets
4 Reps
75%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@7
3
Tricep Extension (Barbell)
2 Sets
15 Reps
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
6 Sets
4 Reps
75%
2
Front Squat (Barbell)
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
6 Sets
4 Reps
75%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Skull Crusher
2 Sets
15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
5
Incline Face Pull
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
80%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@7.5
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@7.5
3
Tricep Extension (Barbell)
2 Sets
15 Reps
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Front Squat (Barbell)
3 Sets
12 Reps
@7.5
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7.5
3
Skull Crusher
2 Sets
15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
5
Incline Face Pull
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
80%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@7.5
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@7.5
3
Tricep Extension (Barbell)
2 Sets
15 Reps
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Front Squat (Barbell)
3 Sets
12 Reps
@7.5
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7.5
3
Skull Crusher
2 Sets
15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
5
Incline Face Pull
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
5 Sets
2 Reps
85%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
2 Reps
85%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@8
3
Tricep Extension (Barbell)
2 Sets
15 Reps
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
5 Sets
2 Reps
85%
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
2 Reps
85%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Skull Crusher
2 Sets
15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
5
Incline Face Pull
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
5 Sets
2 Reps
85%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
15 Reps
4
Single Leg Hip Thrust
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
2 Reps
85%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@8
3
Tricep Extension (Barbell)
2 Sets
15 Reps
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
5 Sets
2 Reps
85%
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
15 Reps
4
Lunge (Barbell)
4 Sets
15 Reps
5
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
2 Reps
85%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Skull Crusher
2 Sets
15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
5
Incline Face Pull
2 Sets
15 Reps
6
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
3 Sets
1 Reps
90%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@8.5
3
Bent Over Row (Barbell)
2 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
1 Reps
90%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@8.5
3
Run
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
3 Sets
1 Reps
90%
2
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
3
Pull-Up (Assisted)
2 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
3
Run
1 Set
45 mins
Day 1
1
Squat (Barbell)
1 Set
1 Reps
100%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@8.5
3
Bent Over Row (Barbell)
2 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
100%
2
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
3
Pull-Up (Assisted)
2 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Reps
100%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
3
Run
1 Set
45 mins
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
100%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@8.5
3
Run
1 Set
45 mins