4 Week PR

by Sam M.

1 athletes joined

Program Description

Intermediate to advanced program to hit a pr in three weeks. Program will keep you fresh and feel heavy loads.

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 13, 2024 12:59
Last Edited
May 14, 2024 03:13

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

4 reps

78%

83%

88%

75%

2

Spoto Press

3

8 reps

RPE 7-8

3

V-Handle Tricep Pushdown (Cable)

3

8 reps

RPE 7-8

Day 1

1

Bench Press (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

4 reps

83%

88%

93%

80%

2

Spoto Press

3

6 reps

RPE 7-8

3

V-Handle Tricep Pushdown (Cable)

3

6 reps

RPE 7-8

Day 1

1

Bench Press (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

4 reps

88%

93%

98%

85%

2

Spoto Press

3

4 reps

RPE 7-8

3

V-Handle Tricep Pushdown (Cable)

3

4 reps

RPE 7-8

Day 1

1

Bench Press (Barbell)

1

1

2

1 reps

1 reps

1 reps

91%

97%

100%

Day 2

1

Squat (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

6 reps

73%

80%

87%

73%

2

Leg Extension

3

8 reps

RPE 7-8

3

Leg Curl

3

8 reps

RPE 7-8

Day 2

1

Squat (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

6 reps

78%

85%

92%

78%

2

Leg Extension

3

6 reps

RPE 7-8

3

Leg Curl

3

6 reps

RPE 7-8

Day 2

1

Squat (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

6 reps

83%

90%

98%

83%

2

Leg Extension

3

4 reps

RPE 7-8

3

Leg Curl

3

4 reps

RPE 7-8

Day 2

1

Squat (Barbell)

1

1

2

1 reps

1 reps

1 reps

88%

95%

100%

Day 3

1

Overhead Press (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

4 reps

78%

83%

88%

75%

2

Rear Delt Fly (Dumbbell)

3

8 reps

RPE 7-8

3

Pec Deck (Machine)

3

8 reps

RPE 7-8

Day 3

1

Overhead Press (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

4 reps

83%

88%

93%

80%

2

Rear Delt Fly (Dumbbell)

3

6 reps

RPE 7-8

3

Pec Deck (Machine)

3

6 reps

RPE 7-8

Day 3

1

Overhead Press (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

4 reps

88%

93%

98%

85%

2

Rear Delt Fly (Dumbbell)

3

4 reps

RPE 7-8

3

Pec Deck (Machine)

2

1

4 reps

7 reps

RPE 7-8

RPE 7-8

Day 3

1

Overhead Press (Barbell)

1

1

2

1 reps

1 reps

1 reps

91%

97%

100%

Day 4

1

Deadlift (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

6 reps

74%

82%

90%

80%

2

Romanian Deadlift (Barbell)

3

8 reps

RPE 7-8

3

Bent Over Row (Barbell)

3

8 reps

RPE 7-8

Day 4

1

Deadlift (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

6 reps

78%

86%

94%

84%

2

Romanian Deadlift (Barbell)

3

6 reps

RPE 7-8

3

Bent Over Row (Barbell)

3

6 reps

RPE 7-8

Day 4

1

Deadlift (Barbell)

1

1

1

1

1 reps

1 reps

1 reps

6 reps

78%

86%

94%

84%

2

Romanian Deadlift (Barbell)

3

6 reps

RPE 7-8

3

Bent Over Row (Barbell)

3

6 reps

RPE 7-8

Day 4

1

Deadlift (Barbell)

1

1

2

1 reps

1 reps

1 reps

85%

94%

100%

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Reps

1 Reps

1 Reps

4 Reps

78%

83%

88%

75%

2

Spoto Press

3 Sets

8 Reps

@7-8

3

V-Handle Tricep Pushdown (Cable)

3 Sets

8 Reps

@7-8

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Reps

1 Reps

1 Reps

6 Reps

73%

80%

87%

73%

2

Leg Extension

3 Sets

8 Reps

@7-8

3

Leg Curl

3 Sets

8 Reps

@7-8

Day 3

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Reps

1 Reps

1 Reps

4 Reps

78%

83%

88%

75%

2

Rear Delt Fly (Dumbbell)

3 Sets

8 Reps

@7-8

3

Pec Deck (Machine)

3 Sets

8 Reps

@7-8

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Reps

1 Reps

1 Reps

6 Reps

74%

82%

90%

80%

2

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@7-8

3

Bent Over Row (Barbell)

3 Sets

8 Reps

@7-8