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70s powerlifter - Beginner modified - Base phase

by Bastien Rousselot
2 athletes joined
5.0
(1 rating)

Program Description

Strength and mass for begginers, using barbells and some isolation, using Alexander Bromley's 70s Powerlifter program as a base. I am neither a coach or a pro, I made this program for myself and friends.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 30, 2024 06:48
  • Last Edited
    May 23, 2024 01:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
RPE 8
2
High Bar Squat (Barbell)
2
10 reps
RPE 6-7
3
Front Squat (Barbell)
2
10 reps
RPE 6-7
4
Hip Thrust (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 8-9
2
High Bar Squat (Barbell)
3
10 reps
RPE 6-7
3
Front Squat (Barbell)
3
10 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
RPE 8-10
2
High Bar Squat (Barbell)
4
10 reps
RPE 6-7
3
Front Squat (Barbell)
4
10 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
High Bar Squat (Barbell)
2
8 reps
RPE 6-7
3
Front Squat (Barbell)
2
8 reps
RPE 6-7
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
RPE 8-9
2
High Bar Squat (Barbell)
3
8 reps
RPE 6-7
3
Front Squat (Barbell)
3
8 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
8 reps
RPE 8-10
2
High Bar Squat (Barbell)
4
8 reps
RPE 6-7
3
Front Squat (Barbell)
4
8 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
6 reps
RPE 6-7
3
Front Squat (Barbell)
3
6 reps
RPE 6-7
4
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 8-9
2
High Bar Squat (Barbell)
4
6 reps
RPE 6-7
3
Front Squat (Barbell)
4
6 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8-10
2
High Bar Squat (Barbell)
5
6 reps
RPE 6-7
3
Front Squat (Barbell)
5
6 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Wide Grip)
2
10 reps
RPE 6-7
3
Overhead Press (Barbell)
2
10 reps
RPE 6-7
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8-9
2
Bench Press (Wide Grip)
3
10 reps
RPE 6-7
3
Overhead Press (Barbell)
3
10 reps
RPE 6-7
4
Tricep Pushdown (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8-10
2
Bench Press (Wide Grip)
4
10 reps
RPE 6-7
3
Overhead Press (Barbell)
4
10 reps
RPE 6-7
4
Tricep Pushdown (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Wide Grip)
2
8 reps
RPE 6-7
3
Overhead Press (Barbell)
2
8 reps
RPE 6-7
4
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8-9
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-7
3
Overhead Press (Barbell)
3
8 reps
RPE 6-7
4
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8-10
2
Bench Press (Wide Grip)
4
8 reps
RPE 6-7
3
Overhead Press (Barbell)
4
8 reps
RPE 6-7
4
Tricep Pushdown (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Wide Grip)
3
6 reps
RPE 6-7
3
Overhead Press (Barbell)
3
6 reps
RPE 6-7
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Wide Grip)
4
6 reps
RPE 6-7
3
Overhead Press (Barbell)
4
6 reps
RPE 6-7
4
Tricep Pushdown (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-10
2
Bench Press (Wide Grip)
5
6 reps
RPE 6-7
3
Overhead Press (Barbell)
5
6 reps
RPE 6-7
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-7
3
Barbell Row
2
10 reps
RPE 6-7
4
Lat Pulldown
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
3
Barbell Row
3
10 reps
RPE 6-7
4
Lat Pulldown
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-7
3
Barbell Row
4
10 reps
RPE 6-7
4
Lat Pulldown
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6-7
3
Barbell Row
2
8 reps
RPE 6-7
4
Lat Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-7
3
Barbell Row
3
8 reps
RPE 6-7
4
Lat Pulldown
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6-7
3
Barbell Row
4
8 reps
RPE 6-7
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
3
Barbell Row
3
6 reps
RPE 6-7
4
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6-7
3
Barbell Row
4
6 reps
RPE 6-7
4
Lat Pulldown
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
6 reps
RPE 6-7
3
Barbell Row
5
6 reps
RPE 6-7
4
Lat Pulldown
5
10 reps
-
Week 1
1 / 9 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6-7
3
Barbell Row
2 Sets
10 Reps
@6-7
4
Lat Pulldown
3 Sets
15 Reps
-
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
10 Reps
@6-7
3
Front Squat (Barbell)
2 Sets
10 Reps
@6-7
4
Hip Thrust (Barbell)
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6-7
3
Overhead Press (Barbell)
2 Sets
10 Reps
@6-7
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-