Barbell and chill

by Sam P

1 athletes joined

Program Description

Just for maintenance. No big effort, no big gains.

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 08, 2025 05:57
Last Edited
Jan 08, 2025 06:10

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Overhead Press (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

Day 1

1

Squat (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Overhead Press (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

Day 1

1

Squat (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Overhead Press (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

Day 1

1

Squat (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Overhead Press (Barbell)

1

1

3

30%

50%

70%

Day 2

1

Bench Press (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Deadlift (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

Day 2

1

Bench Press (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Deadlift (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

Day 2

1

Bench Press (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Deadlift (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

Day 2

1

Bench Press (Barbell)

1

1

2

1

5 reps

5 reps

5 reps

5 reps

30%

50%

70%

90%

2

Deadlift (Barbell)

1

1

2

1

5 reps

5 reps

5 reps

5 reps

30%

50%

70%

90%

Day 3

1

Squat (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Overhead Press (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

Day 3

1

Squat (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Overhead Press (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

Day 3

1

Squat (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Overhead Press (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

Day 3

1

Squat (Barbell)

1

1

3

5 reps

5 reps

5 reps

30%

50%

70%

2

Overhead Press (Barbell)

1

1

3

30%

50%

70%

Day 3

1

Squat (Barbell)

1 Set

1 Set

3 Sets

5 Reps

5 Reps

5 Reps

30%

50%

70%

2

Overhead Press (Barbell)

1 Set

1 Set

3 Sets

5 Reps

5 Reps

5 Reps

30%

50%

70%

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

3 Sets

5 Reps

5 Reps

5 Reps

30%

50%

70%

2

Deadlift (Barbell)

1 Set

1 Set

3 Sets

5 Reps

5 Reps

5 Reps

30%

50%

70%

Day 1

1

Squat (Barbell)

1 Set

1 Set

3 Sets

5 Reps

5 Reps

5 Reps

30%

50%

70%

2

Overhead Press (Barbell)

1 Set

1 Set

3 Sets

5 Reps

5 Reps

5 Reps

30%

50%

70%