3 day powerlifting >_<

by Jasper

7 athletes joined

Program Description

Heavy ass weight

Program Overview

Level
Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 16, 2024 12:42
Last Edited
Dec 11, 2024 02:13

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

8 reps

65%

2

Leg Extension

3

15 reps

RPE 7.5

3

Leg Curl

3

15 reps

RPE 7.5

4

Side Crunch (Cable)

3

12 reps

RPE 7.5

5

Seated Calf Raise

3

15 reps

RPE 7.5

Day 1

1

Squat (Barbell)

4

8 reps

70%

2

Leg Extension

3

15 reps

RPE 7.5

3

Leg Curl

3

15 reps

RPE 7.5

4

Side Crunch (Cable)

3

12 reps

RPE 7.5

5

Seated Calf Raise

3

15 reps

RPE 7.5

Day 1

1

Squat (Barbell)

4

8 reps

65%

2

Leg Extension

3

15 reps

RPE 7.5

3

Leg Curl

3

15 reps

RPE 7.5

4

Side Crunch (Cable)

3

12 reps

RPE 7.5

5

Seated Calf Raise

3

15 reps

RPE 7.5

Day 1

1

Squat (Barbell)

4

8 reps

65%

2

Leg Extension

3

15 reps

RPE 7.5

3

Leg Curl

3

15 reps

RPE 7.5

4

Side Crunch (Cable)

3

12 reps

RPE 7.5

5

Seated Calf Raise

3

15 reps

RPE 7.5

Day 2

1

Bench Press (Barbell)

4

8 reps

65%

2

Chest Press (Machine)

3

15 reps

RPE 7.5

3

Incline Bench Press (Dumbbell)

3

15 reps

RPE 7.5

4

Lateral Raise (Dumbbell)

3

15 reps

RPE 7.5

5

Tricep Pushdown (Cable)

3

15 reps

RPE 7.5

Day 2

1

Bench Press (Barbell)

4

8 reps

70%

2

Chest Press (Machine)

3

15 reps

RPE 7.5

3

Incline Bench Press (Dumbbell)

3

15 reps

RPE 7.5

4

Lateral Raise (Dumbbell)

3

15 reps

RPE 7.5

5

Tricep Pushdown (Cable)

3

15 reps

RPE 7.5

Day 2

1

Bench Press (Barbell)

4

8 reps

65%

2

Chest Press (Machine)

3

15 reps

RPE 7.5

3

Incline Bench Press (Dumbbell)

3

15 reps

RPE 7.5

4

Lateral Raise (Dumbbell)

3

15 reps

RPE 7.5

5

Tricep Pushdown (Cable)

3

15 reps

RPE 7.5

Day 2

1

Bench Press (Barbell)

4

8 reps

65%

2

Chest Press (Machine)

3

15 reps

RPE 7.5

3

Incline Bench Press (Dumbbell)

3

15 reps

RPE 7.5

4

Lateral Raise (Dumbbell)

3

15 reps

RPE 7.5

5

Tricep Pushdown (Cable)

3

15 reps

RPE 7.5

Day 3

1

Deadlift (Barbell)

4

8 reps

65%

2

Lat Pulldown

3

15 reps

RPE 7.5

3

Seated Row (Cable)

3

15 reps

RPE 7.5

4

Preacher Curl (Barbell)

3

15 reps

RPE 7.5

5

Hammer Curl

3

15 reps

RPE 7.5

Day 3

1

Deadlift (Barbell)

4

8 reps

70%

2

Lat Pulldown

3

15 reps

RPE 7.5

3

Seated Row (Cable)

3

15 reps

RPE 7.5

4

Preacher Curl (Barbell)

3

15 reps

RPE 7.5

5

Hammer Curl

3

15 reps

RPE 7.5

Day 3

1

Deadlift (Barbell)

4

8 reps

65%

2

Lat Pulldown

3

15 reps

RPE 7.5

3

Seated Row (Cable)

3

15 reps

RPE 7.5

4

Preacher Curl (Barbell)

3

15 reps

RPE 7.5

5

Hammer Curl

3

15 reps

RPE 7.5

Day 3

1

Deadlift (Barbell)

4

8 reps

65%

2

Lat Pulldown

3

15 reps

RPE 7.5

3

Seated Row (Cable)

3

15 reps

RPE 7.5

4

Preacher Curl (Barbell)

3

15 reps

RPE 7.5

5

Hammer Curl

3

15 reps

RPE 7.5

Day 1

1

Squat (Barbell)

4 Sets

8 Reps

65%

2

Leg Extension

3 Sets

15 Reps

@7.5

3

Leg Curl

3 Sets

15 Reps

@7.5

4

Side Crunch (Cable)

3 Sets

12 Reps

@7.5

5

Seated Calf Raise

3 Sets

15 Reps

@7.5

Day 2

1

Bench Press (Barbell)

4 Sets

8 Reps

65%

2

Chest Press (Machine)

3 Sets

15 Reps

@7.5

3

Incline Bench Press (Dumbbell)

3 Sets

15 Reps

@7.5

4

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@7.5

5

Tricep Pushdown (Cable)

3 Sets

15 Reps

@7.5

Day 3

1

Deadlift (Barbell)

4 Sets

8 Reps

65%

2

Lat Pulldown

3 Sets

15 Reps

@7.5

3

Seated Row (Cable)

3 Sets

15 Reps

@7.5

4

Preacher Curl (Barbell)

3 Sets

15 Reps

@7.5

5

Hammer Curl

3 Sets

15 Reps

@7.5