Strength Training 101

by Noah A.

1 athletes joined

Program Description

To get strong

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Oct 24, 2024 10:59
Last Edited
Oct 24, 2024 11:32

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

3

3 reps

85%

2

Tempo Bench Press

3

3 reps

80%

3

Squat (Barbell)

3

3 reps

85%

4

Dip (Weighted)

2

5 reps

RPE 8

5

Bicep Curl (Cable)

2

5 reps

RPE 10

Day 1

1

Bench Press (Barbell)

3

4 reps

85%

2

Tempo Bench Press

3

4 reps

80%

3

Squat (Barbell)

3

4 reps

85%

4

Dip (Weighted)

2

6 reps

RPE 8

5

Bicep Curl (Cable)

2

6 reps

RPE 10

Day 1

1

Bench Press (Barbell)

3

5 reps

85%

2

Tempo Bench Press

3

5 reps

80%

3

Squat (Barbell)

3

5 reps

85%

4

Dip (Weighted)

2

7 reps

RPE 8

5

Bicep Curl (Cable)

2

7 reps

RPE 10

Day 1

1

Abs Crunch (Weighted)

1

1 reps

RPE 6

Day 2

1

Deadlift (Barbell)

5

3 reps

85%

2

Romanian Deadlift (Barbell)

2

5 reps

RPE 8

3

Lat Pulldown

5

5 reps

RPE 10

Day 2

1

Deadlift (Barbell)

5

4 reps

85%

2

Romanian Deadlift (Barbell)

2

6 reps

RPE 8

3

Lat Pulldown

5

6 reps

RPE 10

Day 2

1

Deadlift (Barbell)

5

5 reps

85%

2

Romanian Deadlift (Barbell)

2

7 reps

RPE 8

3

Lat Pulldown

5

7 reps

RPE 10

Day 3

1

Squat (Barbell)

3

3 reps

85%

2

Squat (Paused)

3

3 reps

80%

3

Bench Press (Paused)

3

3 reps

77%

4

Dumbbell Row

3

5 reps

RPE 10

5

Lateral Raise (Cable)

2

8 reps

RPE 10

Day 3

1

Squat (Barbell)

3

4 reps

85%

2

Squat (Paused)

3

4 reps

80%

3

Bench Press (Paused)

3

4 reps

77%

4

Dumbbell Row

3

6 reps

RPE 10

5

Lateral Raise (Cable)

2

9 reps

RPE 10

Day 3

1

Squat (Barbell)

3

5 reps

85%

2

Squat (Paused)

3

5 reps

80%

3

Bench Press (Paused)

3

5 reps

77%

4

Dumbbell Row

3

7 reps

RPE 10

5

Lateral Raise (Cable)

2

10 reps

RPE 10

Day 4

1

Squat (Barbell)

2

3 reps

85%

2

Tempo Squat (Barbell)

2

2 reps

80%

3

Deadlift (Barbell)

2

5 reps

75%

4

Leg Curl

2

5 reps

RPE 8

5

Bench Press (Barbell)

2

7 reps

70%

6

Incline Bench Press (Dumbbell)

2

8 reps

RPE 8

Day 4

1

Squat (Barbell)

2

4 reps

85%

2

Tempo Squat (Barbell)

2

3 reps

80%

3

Deadlift (Barbell)

2

6 reps

75%

4

Leg Curl

2

6 reps

RPE 8

5

Bench Press (Barbell)

2

8 reps

70%

6

Incline Bench Press (Dumbbell)

2

9 reps

RPE 8

Day 4

1

Squat (Barbell)

2

5 reps

85%

2

Tempo Squat (Barbell)

2

4 reps

80%

3

Deadlift (Barbell)

2

7 reps

75%

4

Leg Curl

2

7 reps

RPE 8

5

Bench Press (Barbell)

2

9 reps

70%

6

Incline Bench Press (Dumbbell)

2

10 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3 Sets

3 Reps

85%

2

Tempo Bench Press

3 Sets

3 Reps

80%

3

Squat (Barbell)

3 Sets

3 Reps

85%

4

Dip (Weighted)

2 Sets

5 Reps

@8

5

Bicep Curl (Cable)

2 Sets

5 Reps

@10

Day 2

1

Deadlift (Barbell)

5 Sets

3 Reps

85%

2

Romanian Deadlift (Barbell)

2 Sets

5 Reps

@8

3

Lat Pulldown

5 Sets

5 Reps

@10

Day 3

1

Squat (Barbell)

3 Sets

3 Reps

85%

2

Squat (Paused)

3 Sets

3 Reps

80%

3

Bench Press (Paused)

3 Sets

3 Reps

77%

4

Dumbbell Row

3 Sets

5 Reps

@10

5

Lateral Raise (Cable)

2 Sets

8 Reps

@10

Day 4

1

Squat (Barbell)

2 Sets

3 Reps

85%

2

Tempo Squat (Barbell)

2 Sets

2 Reps

80%

3

Deadlift (Barbell)

2 Sets

5 Reps

75%

4

Leg Curl

2 Sets

5 Reps

@8

5

Bench Press (Barbell)

2 Sets

7 Reps

70%

6

Incline Bench Press (Dumbbell)

2 Sets

8 Reps

@8