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Recovering Powerlifters

by Geoffrey Verity Schofield
574 athletes joined

For powerlifters who want to build a more aesthetic physique

4.38
(14 ratings)

PROGRAM DESCRIPTION

You’ll have to change your mindset entirely. Using your muscles to move as much weight as possible vs using the weight to provide stimulus for the muscles to grow are very different things!

Different options for main lifts: option 1 is for those who want to keep one toe in the water of the powerlifting world, perhaps taking a short break but returning to it later, whilst option 2 are for those who are entirely burnt out by powerlifting and just want to get away from the main barbell lifts.

See below for recommended training program outline.

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
2
6-8 reps
-
1B
Pull-Up
2
8-10 reps
-
2A
Overhead Press (Barbell)
2
8-10 reps
-
2B
Barbell Row
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Spider Curl
2
8-15 reps
-
3C
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4A
Cable Crossover
2
8-15 reps
-
4B
Rear Delt Swinger
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Back Extension
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Walking Lunge
2
20-30 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Bench Press (Smith Machine)
2
8-10 reps
-
2B
Chest Supported Row
2
8-10 reps
-
3A
Upright Row
1
1
8-12 reps
15-20 reps
-
-
3B
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
-
-
3C
Skull Crusher
1
1
8-12 reps
15-20 reps
-
-
4A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
4B
Hammer Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2A
1-Arm Bicep Curl (Cable)
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Cable Crunch
2
15-20 reps
-
4A
Y-Raise
2
15-20 reps
-
4B
Wrist Curls
2
15-20 reps
-
4C
Wrist Extension
2
15-20 reps
-
WHAT PEOPLE ARE SAYING(14 ratings)
Only ratings with written feedback are displayed here.
4.38 / 5
Bryce J.Age 25, Man
21 days ago
11 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
Great program for enjoying hypertrophy training after years of strength training. Saw the most gains in my arms 
Daniel D.Man
a month ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
Love gvs programs, always get the best results
Show All Reviews

Basic weekly outline

Upper 1 - Monday
Lower 1 - Tuesday
Upper 2 - Thursday
Lower 2 - Friday
Arms/Delts (Bro Day) - Saturday

Days off would be cardio, which a lot of (former) powerlifters need!