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Recovering Powerlifters

by Geoffrey Verity Schofield
625 athletes joined

For powerlifters who want to build a more aesthetic physique

4.38
(15 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(15 ratings)
Only ratings with written feedback are displayed here.
4.38 / 5
Sierra R.Age 23, Woman
a month ago
5 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Program is nice for taking a break from powerlifting. Perfect for working on weak points that are not covered in a typical powerlifting/powerbuilding program. Have been able to try out new exercises and make gains from them like back extensions.
Bryce J.Age 25, Man
3 months 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 
Show All Reviews

This 12-week program is crafted for former powerlifters looking to transition into hypertrophy-focused training while addressing underdeveloped muscle groups. The structured 5-day split alternates upper and lower body sessions, with a dedicated "Bro Day" for arms and delts to maximize balance and aesthetic development. Cardio on rest days enhances recovery and overall fitness, an essential shift for lifters moving away from powerlifting's heavy demands.

Program Highlights
To cater to individual goals and preferences, the program offers two options for main lifts:

  • Option 1: Ideal for those who want to maintain some connection to powerlifting, this variation allows lifters to keep one toe in the water, preserving familiarity with the core barbell lifts while taking a short break.

  • Option 2: Designed for those feeling entirely burnt out by powerlifting, this variation replaces the main barbell lifts with alternative exercises to provide a refreshing change and prevent burnout.

What You'll Gain

  • Develop undertrained muscle groups for a balanced, aesthetic physique.

  • Learn hypertrophy-focused training principles.

  • Take a strategic break from powerlifting while maintaining or rebuilding motivation.

Program Details

  • Level: Suitable for Novice, Intermediate, and Advanced lifters.

  • Equipment: Full gym access required.

  • Time Per Workout: Approximately 60 minutes.

  • Program Length: 12 weeks.

  • Days Per Week: 5 training days.

  • Default Schedule:

    • Monday: Upper 1

    • Tuesday: Lower 1

    • Thursday: Upper 2

    • Friday: Lower 2

    • Saturday: Arms/Delts ("Bro Day")

Cardio on Off Days
Rest days aren’t for complete inactivity—cardio is encouraged to enhance recovery and improve overall conditioning, which is especially beneficial for lifters transitioning from a powerlifting background.

1 Rep Max Notes
Adopt a conservative approach to ensure the focus remains on hypertrophy and recovery. Avoid maximal strength testing during this program to prevent overtraining and allow for consistent progress.

By following this plan, you'll achieve a well-rounded physique, gain valuable hypertrophy training knowledge, and enjoy a mental and physical break from the rigors of powerlifting. Whether you're considering a temporary hiatus or a permanent shift, this program adapts to your needs.