JL Powerlifting Strength

by Joshua Lamke

1 athletes joined

Program Description

Strength program for powerlifting. Aims to increase nervous system force production.

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Sep 27, 2024 07:27
Last Edited
Sep 27, 2024 08:13

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Squat (Barbell)

4

3-4 reps

RPE 7

2

Good Morning

3

6 reps

RPE 7

3

Squat (Paused)

2

5 reps

RPE 7

Day 1

1

Squat (Barbell)

4

3-4 reps

RPE 8

2

Good Morning

3

6 reps

RPE 8

3

Squat (Paused)

2

5 reps

RPE 8

Day 1

1

Squat (Barbell)

4

3-4 reps

RPE 9

2

Good Morning

3

6 reps

RPE 9

3

Squat (Paused)

2

5 reps

RPE 9

Day 1

1

Squat (Barbell)

4

3-4 reps

RPE 10

2

Good Morning

3

6 reps

RPE 10

3

Squat (Paused)

2

5 reps

RPE 10

Day 1

1

Squat (Barbell)

4

1-2 reps

RPE 5

2

Good Morning

3

3 reps

RPE 5

3

Squat (Paused)

2

3 reps

RPE 5

Day 2

1

Bench Press (Barbell)

3

3-4 reps

RPE 7

2

Bench Press (Close Grip)

3

5-6 reps

RPE 7

3

Lat Pulldown

4

5-10 reps

RPE 7

4

Lateral Raise (Dumbbell)

4

5-10 reps

RPE 7

Day 2

1

Bench Press (Barbell)

3

3-4 reps

RPE 8

2

Bench Press (Close Grip)

3

5-6 reps

RPE 8

3

Lat Pulldown

4

5-10 reps

RPE 8

4

Lateral Raise (Dumbbell)

4

5-10 reps

RPE 8

Day 2

1

Bench Press (Barbell)

3

3-4 reps

RPE 9

2

Bench Press (Close Grip)

3

5-6 reps

RPE 9

3

Lat Pulldown

4

5-10 reps

RPE 9

4

Lateral Raise (Dumbbell)

4

5-10 reps

RPE 9

Day 2

1

Bench Press (Barbell)

3

3-4 reps

RPE 10

2

Bench Press (Close Grip)

3

5-6 reps

RPE 10

3

Lat Pulldown

4

5-10 reps

RPE 10

4

Lateral Raise (Dumbbell)

4

5-10 reps

RPE 10

Day 2

1

Bench Press (Barbell)

3

1-2 reps

RPE 5

2

Bench Press (Close Grip)

3

2-3 reps

RPE 5

3

Lat Pulldown

4

2-5 reps

RPE 5

4

Lateral Raise (Dumbbell)

4

2-5 reps

RPE 5

Day 3

1

Wrist Curls

1

1 reps

RPE 1

Day 3

1

Wrist Curls

1

1 reps

RPE 1

Day 3

1

Wrist Curls

1

1 reps

RPE 1

Day 3

1

Wrist Curls

1

1 reps

RPE 1

Day 3

1

Wrist Curls

1

1 reps

RPE 1

Day 4

1

Deadlift (Barbell)

4

3-4 reps

RPE 7

2

Squat (Barbell)

3

5 reps

RPE 7

Day 4

1

Deadlift (Barbell)

4

3-4 reps

RPE 8

2

Squat (Barbell)

3

5 reps

RPE 8

Day 4

1

Deadlift (Barbell)

4

3-4 reps

RPE 9

2

Squat (Barbell)

3

5 reps

RPE 9

Day 4

1

Deadlift (Barbell)

4

3-4 reps

RPE 10

2

Squat (Barbell)

3

5 reps

RPE 10

Day 4

1

Deadlift (Barbell)

4

1-2 reps

RPE 3

2

Squat (Barbell)

3

3 reps

RPE 3

Day 5

1

Bench Press (Barbell)

3

5-6 reps

RPE 7

2

JM Press

2

5-10 reps

RPE 7

3

Seated Row (Machine)

3

5-10 reps

RPE 7

4

Shoulder External Rotations

3

5-10 reps

RPE 7

Day 5

1

Bench Press (Barbell)

3

5-6 reps

RPE 8

2

JM Press

2

5-10 reps

RPE 8

3

Seated Row (Machine)

3

5-10 reps

RPE 8

4

Shoulder External Rotations

3

5-10 reps

RPE 8

Day 5

1

Bench Press (Barbell)

3

5-6 reps

RPE 9

2

JM Press

2

5-10 reps

RPE 9

3

Seated Row (Machine)

3

5-10 reps

RPE 9

4

Shoulder External Rotations

3

5-10 reps

RPE 9

Day 5

1

Bench Press (Barbell)

3

5-6 reps

RPE 10

2

JM Press

2

5-10 reps

RPE 10

3

Shoulder External Rotations

3

5-10 reps

RPE 10

Day 5

1

Bench Press (Barbell)

3

2-3 reps

RPE 3

2

JM Press

2

2-5 reps

RPE 3

3

Seated Row (Machine)

3

2-5 reps

RPE 3

4

Seated Row (Machine)

3

5-10 reps

RPE 10

5

Shoulder External Rotations

3

2-5 reps

RPE 3

Day 1

1

Squat (Barbell)

4 Sets

3-4 Reps

@7

2

Good Morning

3 Sets

6 Reps

@7

3

Squat (Paused)

2 Sets

5 Reps

@7

Day 2

1

Bench Press (Barbell)

3 Sets

3-4 Reps

@7

2

Bench Press (Close Grip)

3 Sets

5-6 Reps

@7

3

Lat Pulldown

4 Sets

5-10 Reps

@7

4

Lateral Raise (Dumbbell)

4 Sets

5-10 Reps

@7

Day 3

1

Wrist Curls

1 Set

1 Reps

@1

Day 4

1

Deadlift (Barbell)

4 Sets

3-4 Reps

@7

2

Squat (Barbell)

3 Sets

5 Reps

@7

Day 5

1

Bench Press (Barbell)

3 Sets

5-6 Reps

@7

2

JM Press

2 Sets

5-10 Reps

@7

3

Seated Row (Machine)

3 Sets

5-10 Reps

@7

4

Shoulder External Rotations

3 Sets

5-10 Reps

@7