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The Spartan Powerlifting Program
by Jakob F.
1 athletes joined
Program Description
This is a program is made for Beginners - Intermediates that want to pack on a serious amount of strength. Feel free to take a deload week if needed; typically every 4 weeks (Choose your own accessories) - Conditioning Phase: Weeks 1 - 3 Heavy lifting Phase: Weeks 4 - 7 Peak Phase 1: Weeks 8 - 10 Peak Phase 2: Weeks 11 - 12
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 21, 2024 11:36
Last Edited
May 07, 2024 10:09
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Week 1
1 / 12 Weeks
Day 3
1
Front Squat (Paused)
4 Sets
5 Reps
2
Bench Press (Paused)
2 Sets
5 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
Day 1
1
Squat (Paused)
2 Sets
5 Reps
2
Tempo Squat (Barbell)
2 Sets
6-8 Reps
3
Bench Press (Paused)
2 Sets
5 Reps
4
Bench Press (Barbell)
2 Sets
6-8 Reps
Day 2
1
Deadlift (Paused)
2 Sets
5 Reps
2
Tempo Deadlift
1 Set
6-8 Reps
3
Overhead Press (Paused)
2 Sets
5 Reps
4
Overhead Press (Barbell)
2 Sets
6-8 Reps
Day 1
1
Squat (Paused)
2 Sets
5 Reps
2
Tempo Squat (Barbell)
2 Sets
6-8 Reps
3
Bench Press (Paused)
2 Sets
5 Reps
4
Bench Press (Barbell)
2 Sets
6-8 Reps
Day 2
1
Deadlift (Paused)
2 Sets
5 Reps
2
Tempo Deadlift
1 Set
6-8 Reps
3
Overhead Press (Paused)
2 Sets
5 Reps
4
Overhead Press (Barbell)
2 Sets
6-8 Reps
Day 3
1
Front Squat (Paused)
4 Sets
5 Reps
2
Bench Press (Paused)
2 Sets
5 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
Day 1
1
Squat (Paused)
2 Sets
5 Reps
2
Tempo Squat (Barbell)
2 Sets
6-8 Reps
3
Bench Press (Paused)
2 Sets
5 Reps
4
Bench Press (Barbell)
2 Sets
6-8 Reps
Day 2
1
Deadlift (Paused)
2 Sets
5 Reps
2
Tempo Deadlift
1 Set
6-8 Reps
3
Overhead Press (Paused)
2 Sets
5 Reps
4
Overhead Press (Barbell)
2 Sets
6-8 Reps
Day 3
1
Front Squat (Paused)
4 Sets
5 Reps
2
Bench Press (Paused)
2 Sets
5 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
Day 3
1
Front Squat (Paused)
4 Sets
5 Reps
2
Bench Press (Paused)
1 Set
5 Reps
3
Bench Press (Barbell)
2 Sets
5 Reps
Day 1
1
Squat (Paused)
1 Set
5 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Bench Press (Paused)
1 Set
5 Reps
4
Bench Press (Barbell)
3 Sets
5 Reps
Day 2
1
Deadlift (Paused)
1 Set
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Overhead Press (Paused)
1 Set
5 Reps
4
Overhead Press (Barbell)
3 Sets
5 Reps
Day 1
1
Squat (Paused)
1 Set
5 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Bench Press (Paused)
1 Set
5 Reps
4
Bench Press (Barbell)
3 Sets
5 Reps
Day 3
1
Front Squat (Paused)
4 Sets
5 Reps
2
Bench Press (Paused)
1 Set
5 Reps
3
Bench Press (Barbell)
2 Sets
5 Reps
Day 2
1
Deadlift (Deficit)
3 Sets
3 Reps
2
Deadlift (Paused)
1 Set
5 Reps
3
Overhead Press (Paused)
1 Set
5 Reps
4
Overhead Press (Barbell)
3 Sets
5 Reps
Day 1
1
Squat (Paused)
1 Set
5 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Bench Press (Paused)
1 Set
5 Reps
4
Bench Press (Barbell)
3 Sets
5 Reps
Day 2
1
Deadlift (Paused)
1 Set
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Overhead Press (Paused)
1 Set
5 Reps
4
Overhead Press (Barbell)
3 Sets
5 Reps
Day 3
1
Front Squat (Paused)
4 Sets
5 Reps
2
Bench Press (Paused)
1 Set
5 Reps
3
Bench Press (Barbell)
2 Sets
5 Reps
Day 1
1
Squat (Paused)
1 Set
5 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Bench Press (Paused)
1 Set
5 Reps
4
Bench Press (Barbell)
3 Sets
5 Reps
Day 3
1
Front Squat (Paused)
4 Sets
5 Reps
2
Bench Press (Paused)
1 Set
5 Reps
3
Bench Press (Barbell)
2 Sets
5 Reps
Day 2
1
Deadlift (Deficit)
3 Sets
3 Reps
2
Deadlift (Paused)
1 Set
5 Reps
3
Overhead Press (Paused)
1 Set
5 Reps
4
Overhead Press (Barbell)
3 Sets
5 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Barbell)
2 Sets
3 Reps
3
Bench Press (Paused)
2 Sets
5 Reps
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
2
Squat (Paused)
1 Set
5 Reps
3
Bench Press (Barbell)
3 Sets
3 Reps
4
Bench Press (Paused)
2 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Deadlift (Paused)
1 Set
5 Reps
3
Overhead Press (Barbell)
2 Sets
3 Reps
4
Overhead Press (Paused)
2 Sets
5 Reps
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
2
Squat (Paused)
1 Set
5 Reps
3
Bench Press (Barbell)
3 Sets
3 Reps
4
Bench Press (Paused)
2 Sets
5 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Barbell)
2 Sets
3 Reps
3
Bench Press (Paused)
2 Sets
5 Reps
Day 2
1
Deadlift (Deficit)
3 Sets
3 Reps
2
Deadlift (Paused)
1 Set
5 Reps
3
Overhead Press (Barbell)
2 Sets
3 Reps
4
Overhead Press (Paused)
2 Sets
5 Reps
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
2
Squat (Paused)
1 Set
5 Reps
3
Bench Press (Barbell)
3 Sets
3 Reps
4
Bench Press (Paused)
2 Sets
5 Reps
Day 2
1
Deadlift (Deficit)
3 Sets
3 Reps
2
Deadlift (Paused)
1 Set
5 Reps
3
Overhead Press (Barbell)
2 Sets
3 Reps
4
Overhead Press (Paused)
2 Sets
5 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Barbell)
2 Sets
3 Reps
3
Bench Press (Paused)
2 Sets
5 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
2 Reps
2
Bench Press (Barbell)
2 Sets
2 Reps
Day 2
1
Squat (Barbell)
2 Sets
2 Reps
2
Overhead Press (Barbell)
2 Sets
2 Reps
Day 3
1
Front Squat (Barbell)
3 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
Day 1
1
Squat (Paused)
1 Set
3 Reps
2
Bench Press (Paused)
1 Set
3 Reps
3
Deadlift (Paused)
1 Set
3 Reps