70s powerlifter - Beginner modified - Base phase

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Keep effort high on the first exercise, do not rest too long between any sets, 2.5 minutes tops.

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Barbell Row

Lat Pulldown

Deadlift - Pull

Increase the weight by 5kg maximum on main exercise depending on how you felt on 3rd set on week 1.

Bench Press (Barbell)

Bench Press (Wide Grip)

Overhead Press (Barbell)

Tricep Pushdown (Cable)

Bench Press - Push

Use week 1 weight plus 5-10% on main exercise.

Squat (Low Bar)

High Bar Squat (Barbell)

Front Squat (Barbell)

Hip Thrust (Barbell)

Squats - Legs

Increase the weight by 5kg maximum on main exercise depending on how you felt on 3rd set on week 4.

Increase the weight again on main exercise depending on how you felt on 4th set on week 2.

Increase the weight by again on main exercise depending on how you felt on 4th set on week 5.

Use week 4 weight plus 5-10% on main exercise.

Increase the weight again on main exercise depending on how you felt on 4th set on week 5.

Increase the weight again on main exercise depending on how you felt on 4th set on week 8.

Increase the weight by 5kg maximum on main exercise depending on how you felt on 3rd set on week 7.

Increase the weight by again on main exercise depending on how you felt on 4th set on week 8.

1 reviews for 70s powerlifter - Beginner modified - Base phase