Chef’s powerlifting program

by Hagen B.

Program Description

Simple i guess

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Oct 13, 2024 06:13
Last Edited
Oct 13, 2024 06:38

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

6 reps

6 reps

6 reps

RPE 7

RPE 7.5

RPE 8

2

Lat Pulldown

4

10 reps

RPE 8

3

Romanian Deadlift (Barbell)

2

1

8 reps

8 reps

RPE 8

RPE 9

Day 1

1

Squat (Barbell)

1

1

1

4 reps

4 reps

4 reps

RPE 7.5

RPE 8

RPE 8.5

2

Lat Pulldown

4

10 reps

RPE 8

3

Romanian Deadlift (Barbell)

2

1

8 reps

8 reps

RPE 8

RPE 9

Day 1

1

Squat (Barbell)

1

1

1

2 reps

2 reps

2 reps

RPE 8

RPE 8.5

RPE 9

2

Lat Pulldown

4

10 reps

RPE 8

3

Romanian Deadlift (Barbell)

2

1

8 reps

8 reps

RPE 8

RPE 9

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

RPE 7

RPE 7.5

RPE 8

2

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

RPE 7

RPE 7.5

RPE 8

3

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

RPE 7

RPE 7.5

RPE 8

Day 2

1

Bench Press (Barbell)

1

1

1

6 reps

6 reps

6 reps

RPE 7

RPE 7.5

RPE 8

2

Shrug (Barbell)

4

10 reps

RPE 8

3

Tricep Rope Push Down (Cable)

2

1

8 reps

8 reps

RPE 8

RPE 9

Day 2

1

Bench Press (Barbell)

1

1

1

4 reps

4 reps

4 reps

RPE 7.5

RPE 8

RPE 8.5

2

Shrug (Barbell)

4

10 reps

RPE 8

3

Tricep Rope Push Down (Cable)

2

1

8 reps

8 reps

RPE 8

RPE 9

Day 2

1

Bench Press (Barbell)

1

1

1

2 reps

2 reps

2 reps

RPE 8

RPE 8.5

RPE 9

2

Shrug (Barbell)

4

10 reps

RPE 8

3

Tricep Rope Push Down (Cable)

2

1

8 reps

8 reps

RPE 8

RPE 9

Day 3

1

Deadlift (Barbell)

1

1

1

6 reps

6 reps

6 reps

RPE 7

RPE 7.5

RPE 8

2

Seated Row (Cable)

4

10 reps

RPE 8

3

Rack Pull (Barbell)

2

1

6 reps

6 reps

RPE 8

RPE 9

Day 3

1

Deadlift (Barbell)

1

1

1

4 reps

4 reps

4 reps

RPE 7.5

RPE 8

RPE 8.5

2

Seated Row (Cable)

4

10 reps

RPE 8

3

Rack Pull (Barbell)

2

1

6 reps

6 reps

RPE 8

RPE 9

Day 3

1

Deadlift (Barbell)

1

1

1

2 reps

2 reps

2 reps

RPE 8

RPE 8.5

RPE 9

2

Seated Row (Cable)

4

10 reps

RPE 8

3

Rack Pull (Barbell)

2

1

6 reps

6 reps

RPE 8

RPE 9

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

@7

@7.5

@8

2

Lat Pulldown

4 Sets

10 Reps

@8

3

Romanian Deadlift (Barbell)

2 Sets

1 Set

8 Reps

8 Reps

@8

@9

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

@7

@7.5

@8

2

Shrug (Barbell)

4 Sets

10 Reps

@8

3

Tricep Rope Push Down (Cable)

2 Sets

1 Set

8 Reps

8 Reps

@8

@9

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

@7

@7.5

@8

2

Seated Row (Cable)

4 Sets

10 Reps

@8

3

Rack Pull (Barbell)

2 Sets

1 Set

6 Reps

6 Reps

@8

@9