Program Description
builiding strength over 3-week-microcycles, adding 5lbs or 1% each week, resetting after microcycle adding 5lbs or 1% to previous week1. deload when necessary. high volume, keep rpe for all but main sbd lifts at 5-6.
Program Overview
- LevelAdvanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout80 minutes
- CreatedAug 18, 2025 10:35
- Last EditedAug 18, 2025 10:41
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
7 reps
67%
2
SSB Good Morning
3
8 reps
RPE 5-6
3
Bench Press (Close Grip)
5
7 reps
67%
4
Bench Press (Dumbbell)
3
10 reps
RPE 5-6
5
Overhead Press (Dumbbell)
3
10 reps
RPE 5-6
6
Incline Bench Press (Smith Machine)
3
10 reps
RPE 5-6
7
Lat Pulldown (Close Grip)
3
20 reps
RPE 5-6
8
Overhead Tricep Extension (Cable)
3
20 reps
RPE 5-6
9
Deficit Deadlift (Barbell)
3
7 reps
67%
10
Snatch Grip DL
3
8 reps
RPE 5-6
11
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
8 reps
67%
2
SSB Good Morning
3
9 reps
RPE 5-6
3
Bench Press (Close Grip)
5
8 reps
67%
4
Bench Press (Dumbbell)
3
11 reps
RPE 5-6
5
Overhead Press (Dumbbell)
3
11 reps
RPE 5-6
6
Incline Bench Press (Smith Machine)
3
11 reps
RPE 5-6
7
Lat Pulldown (Close Grip)
3
20 reps
RPE 5-6
8
Overhead Tricep Extension (Cable)
3
20 reps
RPE 5-6
9
Deficit Deadlift (Barbell)
3
8 reps
67%
10
Snatch Grip DL
3
9 reps
RPE 5-6
11
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
9 reps
67%
2
SSB Good Morning
3
10 reps
RPE 5-6
3
Bench Press (Close Grip)
5
9 reps
67%
4
Bench Press (Dumbbell)
3
12 reps
RPE 5-6
5
Overhead Press (Dumbbell)
3
12 reps
RPE 5-6
6
Incline Bench Press (Smith Machine)
3
12 reps
RPE 5-6
7
Lat Pulldown (Close Grip)
3
20 reps
RPE 5-6
8
Overhead Tricep Extension (Cable)
3
20 reps
RPE 5-6
9
Deficit Deadlift (Barbell)
3
9 reps
67%
10
Snatch Grip DL
3
10 reps
RPE 5-6
11
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4 reps
75%
2
Tempo Squat (Barbell)
3
5 reps
RPE 5-6
3
Bench Press (Barbell)
5
4 reps
75%
4
Bench Press (Close Grip)
3
5 reps
RPE 5-6
5
Double Pause Eccentric Bench
3
5 reps
RPE 5-6
6
Overhead Press (Barbell)
3
4 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
4 reps
75%
8
Stiff Leg Deadlift
3
5 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Tempo Squat (Barbell)
3
6 reps
RPE 5-6
3
Bench Press (Barbell)
5
5 reps
75%
4
Bench Press (Close Grip)
3
6 reps
RPE 5-6
5
Double Pause Eccentric Bench
3
6 reps
RPE 5-6
6
Overhead Press (Barbell)
3
5 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
5 reps
75%
8
Stiff Leg Deadlift
3
6 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
75%
2
Tempo Squat (Barbell)
3
7 reps
RPE 5-6
3
Bench Press (Barbell)
5
6 reps
75%
4
Bench Press (Close Grip)
3
7 reps
RPE 5-6
5
Double Pause Eccentric Bench
3
7 reps
RPE 5-6
6
Overhead Press (Barbell)
3
6 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
6 reps
75%
8
Stiff Leg Deadlift
3
7 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
80%
2
Squat (Paused)
3
3 reps
RPE 5-6
3
Bench Press (Barbell)
5
2 reps
80%
4
Spoto Press
3
3 reps
RPE 5-6
5
Pin Press Bench (Barbell)
3
3 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
2 reps
80%
7
Sumo Deadlift (Paused)
3
3 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
80%
2
Squat (Paused)
3
4 reps
RPE 5-6
3
Bench Press (Barbell)
5
3 reps
80%
4
Spoto Press
3
4 reps
RPE 5-6
5
Pin Press Bench (Barbell)
3
4 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
3 reps
80%
7
Sumo Deadlift (Paused)
3
4 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
80%
2
Squat (Paused)
3
5 reps
RPE 5-6
3
Bench Press (Barbell)
5
4 reps
80%
4
Spoto Press
3
5 reps
RPE 5-6
5
Pin Press Bench (Barbell)
3
5 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
4 reps
80%
7
Sumo Deadlift (Paused)
3
5 reps
RPE 5-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
7 reps
67%
2
Front Squat (Barbell)
3
8 reps
RPE 5-6
3
Bench Press (Close Grip)
5
7 reps
67%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 5-6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 5-6
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 5-6
7
Straight Bar Pushdown
3
20 reps
RPE 5-6
8
Deficit Deadlift (Barbell)
3
7 reps
67%
9
SLDL Power Shrug
3
8 reps
RPE 5-6
10
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
8 reps
67%
2
Front Squat (Barbell)
3
9 reps
RPE 5-6
3
Bench Press (Close Grip)
5
8 reps
67%
4
Incline Bench Press (Dumbbell)
3
11 reps
RPE 5-6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 5-6
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 5-6
7
Straight Bar Pushdown
3
20 reps
RPE 5-6
8
Deficit Deadlift (Barbell)
3
8 reps
67%
9
SLDL Power Shrug
3
9 reps
RPE 5-6
10
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
9 reps
67%
2
Front Squat (Barbell)
3
10 reps
RPE 5-6
3
Bench Press (Close Grip)
5
9 reps
67%
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 5-6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 5-6
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 5-6
7
Straight Bar Pushdown
3
20 reps
RPE 5-6
8
Deficit Deadlift (Barbell)
3
9 reps
67%
9
SLDL Power Shrug
3
10 reps
RPE 5-6
10
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4 reps
75%
2
Pin Squat
3
5 reps
RPE 5-6
3
Bench Press (Barbell)
5
4 reps
75%
4
Double Pause Concentric Bench
3
5 reps
RPE 5-6
5
Bench Press (Close Grip)
3
5 reps
RPE 5-6
6
Overhead Press (Barbell)
3
4 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
4 reps
75%
8
Deadlift (Barbell)
3
5 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Pin Squat
3
6 reps
RPE 5-6
3
Bench Press (Barbell)
5
5 reps
75%
4
Double Pause Concentric Bench
3
6 reps
RPE 5-6
5
Bench Press (Close Grip)
3
6 reps
RPE 5-6
6
Overhead Press (Barbell)
3
5 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
5 reps
75%
8
Deadlift (Barbell)
3
6 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
75%
2
Pin Squat
3
7 reps
RPE 5-6
3
Bench Press (Barbell)
5
6 reps
75%
4
Double Pause Concentric Bench
3
7 reps
RPE 5-6
5
Bench Press (Close Grip)
3
7 reps
RPE 5-6
6
Overhead Press (Barbell)
3
6 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
6 reps
75%
8
Deadlift (Barbell)
3
7 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
80%
2
Squat (Pause Above Parallel)
3
3 reps
RPE 5-6
3
Bench Press (Barbell)
5
2 reps
80%
4
Larsen Press (Barbell)
3
3 reps
RPE 5-6
5
Floor Press (Barbell)
3
3 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
2 reps
80%
7
Paused Deficit DL
3
3 reps
RPE 5-6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
80%
2
Squat (Pause Above Parallel)
3
4 reps
RPE 5-6
3
Bench Press (Barbell)
5
3 reps
80%
4
Larsen Press (Barbell)
3
4 reps
RPE 5-6
5
Floor Press (Barbell)
3
4 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
3 reps
80%
7
Paused Deficit DL
3
4 reps
RPE 5-6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
80%
2
Squat (Pause Above Parallel)
3
5 reps
RPE 5-6
3
Bench Press (Barbell)
5
4 reps
80%
4
Larsen Press (Barbell)
3
5 reps
RPE 5-6
5
Floor Press (Barbell)
3
5 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
4 reps
80%
7
Paused Deficit DL
3
5 reps
RPE 5-6
Week 1
1 / 3 Weeks
Day 1
1
SSB Squat3 Sets
7 Reps
67%
2
SSB Good Morning3 Sets
8 Reps
@5-6
3
Bench Press (Close Grip)5 Sets
7 Reps
67%
4
Bench Press (Dumbbell)3 Sets
10 Reps
@5-6
5
Overhead Press (Dumbbell)3 Sets
10 Reps
@5-6
6
Incline Bench Press (Smith Machine)3 Sets
10 Reps
@5-6
7
Lat Pulldown (Close Grip)3 Sets
20 Reps
@5-6
8
Overhead Tricep Extension (Cable)3 Sets
20 Reps
@5-6
9
Deficit Deadlift (Barbell)3 Sets
7 Reps
67%
10
Snatch Grip DL3 Sets
8 Reps
@5-6
11
Chin-Up (Bodyweight)3 Sets
8 Reps
@5-6
Day 2
1
High Bar Squat (Barbell)3 Sets
4 Reps
75%
2
Tempo Squat (Barbell)3 Sets
5 Reps
@5-6
3
Bench Press (Barbell)5 Sets
4 Reps
75%
4
Bench Press (Close Grip)3 Sets
5 Reps
@5-6
5
Double Pause Eccentric Bench3 Sets
5 Reps
@5-6
6
Overhead Press (Barbell)3 Sets
4 Reps
@5-6
7
Sumo Deadlift (Barbell)3 Sets
4 Reps
75%
8
Stiff Leg Deadlift3 Sets
5 Reps
@5-6
9
Wide Grip Pull-Up3 Sets
6 Reps
@5-6
Day 3
1
Squat (Low Bar)3 Sets
2 Reps
80%
2
Squat (Paused)3 Sets
3 Reps
@5-6
3
Bench Press (Barbell)5 Sets
2 Reps
80%
4
Spoto Press3 Sets
3 Reps
@5-6
5
Pin Press Bench (Barbell)3 Sets
3 Reps
@5-6
6
Sumo Deadlift (Barbell)3 Sets
2 Reps
80%
7
Sumo Deadlift (Paused)3 Sets
3 Reps
@5-6
Day 4
1
SSB Squat3 Sets
7 Reps
67%
2
Front Squat (Barbell)3 Sets
8 Reps
@5-6
3
Bench Press (Close Grip)5 Sets
7 Reps
67%
4
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@5-6
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
@5-6
6
Tricep Rope Push Down (Cable)3 Sets
20 Reps
@5-6
7
Straight Bar Pushdown3 Sets
20 Reps
@5-6
8
Deficit Deadlift (Barbell)3 Sets
7 Reps
67%
9
SLDL Power Shrug3 Sets
8 Reps
@5-6
10
Chin-Up (Bodyweight)3 Sets
8 Reps
@5-6
Day 5
1
High Bar Squat (Barbell)3 Sets
4 Reps
75%
2
Pin Squat3 Sets
5 Reps
@5-6
3
Bench Press (Barbell)5 Sets
4 Reps
75%
4
Double Pause Concentric Bench3 Sets
5 Reps
@5-6
5
Bench Press (Close Grip)3 Sets
5 Reps
@5-6
6
Overhead Press (Barbell)3 Sets
4 Reps
@5-6
7
Sumo Deadlift (Barbell)3 Sets
4 Reps
75%
8
Deadlift (Barbell)3 Sets
5 Reps
@5-6
9
Wide Grip Pull-Up3 Sets
6 Reps
@5-6
Day 6
1
Squat (Low Bar)3 Sets
2 Reps
80%
2
Squat (Pause Above Parallel)3 Sets
3 Reps
@5-6
3
Bench Press (Barbell)5 Sets
2 Reps
80%
4
Larsen Press (Barbell)3 Sets
3 Reps
@5-6
5
Floor Press (Barbell)3 Sets
3 Reps
@5-6
6
Sumo Deadlift (Barbell)3 Sets
2 Reps
80%
7
Paused Deficit DL3 Sets
3 Reps
@5-6