The Triumvirate

by Alex Barbo

Program Description

Strength

Program Overview

Level
Novice, Beginner
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jul 02, 2025 08:29
Last Edited
Jul 02, 2025 08:56

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Standing Behind Neck Shoulder Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Dip (Bodyweight)

3

1

10 reps

-

-

3

Dumbbell Row

3

10 reps

-

Day 1

1

Standing Behind Neck Shoulder Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Dip (Bodyweight)

3

1

10 reps

-

-

3

Dumbbell Row

3

10 reps

-

Day 1

1

Standing Behind Neck Shoulder Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Dip (Bodyweight)

3

1

10 reps

-

-

3

Dumbbell Row

3

10 reps

-

Day 1

1

Standing Behind Neck Shoulder Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Dip (Bodyweight)

3

1

10 reps

-

-

3

Dumbbell Row

3

10 reps

-

Day 2

1

Deadlift (Smith Machine)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Inverted Row

3

10 reps

-

3

Hanging Leg Raise

3

10 reps

-

Day 2

1

Deadlift (Smith Machine)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Inverted Row

3

10 reps

-

3

Hanging Leg Raise

3

10 reps

-

Day 2

1

Deadlift (Smith Machine)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Inverted Row

3

10 reps

-

3

Hanging Leg Raise

3

10 reps

-

Day 2

1

Deadlift (Smith Machine)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Inverted Row

3

10 reps

-

3

Hanging Leg Raise

3

10 reps

-

Day 3

1

Bench Press (Smith Machine)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Neutral Grip Dumbbell Bench Press

3

10 reps

-

3

Push Up

3

10 reps

-

Day 3

1

Bench Press (Smith Machine)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Neutral Grip Dumbbell Bench Press

3

10 reps

-

3

Push Up

3

10 reps

-

Day 3

1

Bench Press (Smith Machine)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Neutral Grip Dumbbell Bench Press

3

10 reps

-

3

Push Up

3

10 reps

-

Day 3

1

Bench Press (Smith Machine)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Neutral Grip Dumbbell Bench Press

3

10 reps

-

3

Push Up

3

10 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Leg Press

3

10 reps

-

3

Leg Curl

3

10 reps

-

Day 4

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Leg Press

3

10 reps

-

3

Leg Curl

3

10 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Leg Press

3

10 reps

-

3

Leg Curl

3

10 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Leg Press

3

10 reps

-

3

Leg Curl

3

10 reps

-

Day 1

1

Standing Behind Neck Shoulder Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Dip (Bodyweight)

3 Sets

1 Set

10 Reps

-

-

3

Dumbbell Row

3 Sets

10 Reps

-

Day 2

1

Deadlift (Smith Machine)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Inverted Row

3 Sets

10 Reps

-

3

Hanging Leg Raise

3 Sets

10 Reps

-

Day 3

1

Bench Press (Smith Machine)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Neutral Grip Dumbbell Bench Press

3 Sets

10 Reps

-

3

Push Up

3 Sets

10 Reps

-

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Leg Press

3 Sets

10 Reps

-

3

Leg Curl

3 Sets

10 Reps

-