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OczyPL An

by Ar Pr

Program Description

The Powerlifting Program, Squat Bench Deadlift Overhead Press, 4 days Week 1 2 3 4 : 100 105 110 105 +5 = 1 Standard Deviation 3 - 4 Reps = 1 Standard Deviation Squat : SD 10 kgs Bench : SD 05 kgs Deadlift : SD 10 kgs Overhead Press: SD 03 reps/2.5 kgs

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 16, 2025 03:48
  • Last Edited
    Feb 16, 2025 11:57
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
70%
75%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
77%
83%
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
78%
82%
84%
86%
2
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
5
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
78%
82%
84%
86%
2
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
5
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
78%
82%
84%
86%
2
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
5
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
77%
83%
88%
94%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
66%
77%
88%
92%
3A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
3B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
66%
77%
88%
92%
3A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
3B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
66%
77%
88%
92%
3A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
3B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
77%
88%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Cable Crunch
2 Sets
1 Set
15-20 Reps
15-50 Reps
@7
@7
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
78%
82%
84%
86%
2
Leg Extension
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@10
3
Seated Hamstring Curl
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@10
4
Decline Crunch (Weighted)
4 Sets
12-20 Reps
@8
5
Seated Calf Raise
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
3 Reps
66%
77%
88%
92%
3A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
3B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8