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. Please make sure you have completed at least one cycle of the base phase before going on to this phase. At the end of this phase, you'll have a true 1RM which you can then use to complete percentile based programs.
Program Overview
- LevelBeginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedMay 01, 2024 03:32
- Last EditedAug 21, 2024 05:35
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)
5
3 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 6-7
3
Pin Squat
5
5 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
9 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 8
2
Squat (Paused)
4
5 reps
RPE 6-7
3
Pin Squat
4
5 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
9 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Squat (Paused)
3
5 reps
RPE 6-7
3
Pin Squat
3
5 reps
RPE 6-7
4
Hip Thrust (Barbell)
2
9 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
RPE 8
2
Squat (Paused)
5
4 reps
RPE 6-7
3
Pin Squat
5
4 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
7 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6-7
3
Pin Squat
4
4 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
7 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
RPE 10
2
Squat (Paused)
3
4 reps
RPE 6-7
3
Pin Squat
3
4 reps
RPE 6-7
4
Hip Thrust (Barbell)
2
7 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
RPE 8
2
Squat (Paused)
5
3 reps
RPE 6-7
3
Pin Squat
5
3 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
RPE 8
2
Squat (Paused)
4
3 reps
RPE 6-7
3
Pin Squat
4
3 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Squat (Paused)
3
3 reps
RPE 6-7
3
Pin Squat
3
3 reps
RPE 6-7
4
Hip Thrust (Barbell)
2
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bench Press (Paused)
5
5 reps
RPE 6-7
3
Pin Press Bench (Barbell)
5
5 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
5
9 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
4
5 reps
RPE 6-7
3
Pin Press Bench (Barbell)
4
5 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
4
9 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
RPE 6-7
3
Pin Press Bench (Barbell)
3
5 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
9 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
RPE 8
2
Bench Press (Paused)
5
4 reps
RPE 6-7
3
Pin Press Bench (Barbell)
5
4 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
5
7 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Bench Press (Paused)
4
4 reps
RPE 6-7
3
Pin Press Bench (Barbell)
4
4 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
4
7 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Paused)
3
4 reps
RPE 6-7
3
Pin Press Bench (Barbell)
3
4 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
7 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 8
2
Bench Press (Paused)
5
3 reps
RPE 6-7
3
Pin Press Bench (Barbell)
5
3 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Bench Press (Paused)
4
3 reps
RPE 6-7
3
Pin Press Bench (Barbell)
4
3 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
3
3 reps
RPE 6-7
3
Pin Press Bench (Barbell)
3
3 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Deadlift (Paused)
5
5 reps
RPE 6-7
3
Rack Pull (Barbell)
5
5 reps
RPE 6-7
4
Seated Row (Cable)
5
9 reps
5
Lat Pulldown
5
9 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Deadlift (Paused)
4
5 reps
RPE 6-7
3
Rack Pull (Barbell)
4
5 reps
RPE 6-7
4
Seated Row (Cable)
4
9 reps
5
Lat Pulldown
4
9 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Deadlift (Paused)
3
5 reps
RPE 6-7
3
Rack Pull (Barbell)
3
5 reps
RPE 6-7
4
Seated Row (Cable)
2
9 reps
5
Lat Pulldown
2
9 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 8
2
Deadlift (Paused)
5
4 reps
RPE 6-7
3
Rack Pull (Barbell)
5
4 reps
RPE 6-7
4
Seated Row (Cable)
5
7 reps
5
Lat Pulldown
5
7 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Deadlift (Paused)
4
4 reps
RPE 6-7
3
Rack Pull (Barbell)
4
4 reps
RPE 6-7
4
Seated Row (Cable)
4
7 reps
5
Lat Pulldown
4
7 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Deadlift (Paused)
3
4 reps
RPE 6-7
3
Rack Pull (Barbell)
3
4 reps
RPE 6-7
4
Seated Row (Cable)
2
7 reps
5
Lat Pulldown
2
7 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 8
2
Deadlift (Paused)
5
3 reps
RPE 6-7
3
Rack Pull (Barbell)
5
3 reps
RPE 6-7
4
Seated Row (Cable)
5
5 reps
5
Lat Pulldown
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Deadlift (Paused)
4
3 reps
RPE 6-7
3
Rack Pull (Barbell)
4
3 reps
RPE 6-7
4
Seated Row (Cable)
4
5 reps
5
Lat Pulldown
4
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Paused)
3
3 reps
RPE 6-7
3
Rack Pull (Barbell)
3
3 reps
RPE 6-7
4
Seated Row (Cable)
2
5 reps
5
Lat Pulldown
2
5 reps
Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)5 Sets
3 Reps
@8
2
Squat (Paused)5 Sets
5 Reps
@6-7
3
Pin Squat5 Sets
5 Reps
@6-7
4
Hip Thrust (Barbell)5 Sets
9 Reps
Day 2
1
Bench Press (Barbell)5 Sets
3 Reps
@8
2
Bench Press (Paused)5 Sets
5 Reps
@6-7
3
Pin Press Bench (Barbell)5 Sets
5 Reps
@6-7
4
Lateral Raise (Dumbbell)5 Sets
9 Reps
Day 3
1
Deadlift (Barbell)5 Sets
3 Reps
@8
2
Deadlift (Paused)5 Sets
5 Reps
@6-7
3
Rack Pull (Barbell)5 Sets
5 Reps
@6-7
4
Seated Row (Cable)5 Sets
9 Reps
5
Lat Pulldown5 Sets
9 Reps