Best powrlifting program

by Mikkel N.

1 athletes joined

Program Description

Become stronger

Program Overview

Level
Intermediate, Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Nov 09, 2024 05:03
Last Edited
Nov 09, 2024 06:09

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

3 reps

RPE 8.5-10

2

Bench Press (Barbell)

3

4 reps

RPE 8

3

Deadlift (Paused)

1

3 reps

-

4

Deadlift (Paused)

3

4 reps

-

5

Lat Pulldown

3

8-12 reps

-

Day 1

1

Bench Press (Barbell)

1

3 reps

RPE 8.5-10

2

Bench Press (Barbell)

3

4 reps

RPE 8

3

Deadlift (Paused)

1

3 reps

-

4

Deadlift (Paused)

3

4 reps

-

5

Lat Pulldown

3

8-12 reps

-

Day 1

1

Bench Press (Barbell)

1

3 reps

RPE 8.5-10

2

Bench Press (Barbell)

3

4 reps

RPE 8

3

Deadlift (Paused)

1

3 reps

-

4

Deadlift (Paused)

3

4 reps

-

5

Lat Pulldown

3

8-12 reps

-

Day 1

1

Bench Press (Barbell)

1

3 reps

RPE 8.5-10

2

Bench Press (Barbell)

3

4 reps

RPE 8

3

Deadlift (Paused)

1

3 reps

-

4

Deadlift (Paused)

3

4 reps

-

5

Lat Pulldown

3

8-12 reps

-

Day 2

1

Pin Press Bench (Barbell)

1

2 reps

RPE 8-10

2

Pin Press Bench (Barbell)

3

3 reps

RPE 8-9

3

Lat Pulldown (Close Grip)

3

8-12 reps

-

4

Seated Row (Cable)

2

8-12 reps

-

5

Bicep Curl (EZ Bar)

3

8-12 reps

-

Day 2

1

Pin Press Bench (Barbell)

1

2 reps

RPE 8-10

2

Pin Press Bench (Barbell)

3

3 reps

RPE 8-9

3

Lat Pulldown (Close Grip)

3

8-12 reps

-

4

Seated Row (Cable)

2

8-12 reps

-

5

Bicep Curl (EZ Bar)

3

8-12 reps

-

Day 2

1

Pin Press Bench (Barbell)

1

2 reps

RPE 8-10

2

Pin Press Bench (Barbell)

3

3 reps

RPE 8-9

3

Lat Pulldown (Close Grip)

3

8-12 reps

-

4

Seated Row (Cable)

2

8-12 reps

-

5

Bicep Curl (EZ Bar)

3

8-12 reps

-

Day 2

1

Pin Press Bench (Barbell)

1

2 reps

RPE 8-10

2

Pin Press Bench (Barbell)

3

3 reps

RPE 8-9

3

Lat Pulldown (Close Grip)

3

8-12 reps

-

4

Seated Row (Cable)

2

8-12 reps

-

5

Bicep Curl (EZ Bar)

3

8-12 reps

-

Day 3

1

Bench Press (Barbell)

1

1 reps

RPE 9.5

2

Bench Press (Barbell)

2

1

6-8 reps

6-8 reps

RPE 7-8

RPE 8-8

3

Deadlift (Barbell)

1

2 reps

-

4

Deadlift (Barbell)

2

3 reps

-

5

Deadlift (Barbell)

1

4 reps

-

6

Bicep Curl (EZ Bar)

2

8-12 reps

-

7

Tricep Pushdown (Cable)

2

8-12 reps

-

Day 3

1

Bench Press (Barbell)

1

1 reps

RPE 9.5

2

Bench Press (Barbell)

2

1

6-8 reps

6-8 reps

RPE 7-8

RPE 8-8

3

Deadlift (Barbell)

1

2 reps

-

4

Deadlift (Barbell)

2

3 reps

-

5

Deadlift (Barbell)

1

4 reps

-

6

Bicep Curl (EZ Bar)

2

8-12 reps

-

7

Tricep Pushdown (Cable)

2

8-12 reps

-

Day 3

1

Bench Press (Barbell)

1

1 reps

RPE 9.5

2

Bench Press (Barbell)

2

1

6-8 reps

6-8 reps

RPE 7-8

RPE 8-8

3

Deadlift (Barbell)

1

2 reps

-

4

Deadlift (Barbell)

2

3 reps

-

5

Deadlift (Barbell)

1

4 reps

-

6

Bicep Curl (EZ Bar)

2

8-12 reps

-

7

Tricep Pushdown (Cable)

2

8-12 reps

-

Day 3

1

Bench Press (Barbell)

1

1 reps

RPE 9.5

2

Bench Press (Barbell)

2

1

6-8 reps

6-8 reps

RPE 7-8

RPE 8-8

3

Deadlift (Barbell)

1

2 reps

-

4

Deadlift (Barbell)

2

3 reps

-

5

Deadlift (Barbell)

1

4 reps

-

6

Bicep Curl (EZ Bar)

2

8-12 reps

-

7

Tricep Pushdown (Cable)

2

8-12 reps

-

Day 2

1

Pin Press Bench (Barbell)

1 Set

2 Reps

@8-10

2

Pin Press Bench (Barbell)

3 Sets

3 Reps

@8-9

3

Lat Pulldown (Close Grip)

3 Sets

8-12 Reps

-

4

Seated Row (Cable)

2 Sets

8-12 Reps

-

5

Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

-

Day 1

1

Bench Press (Barbell)

1 Set

3 Reps

@8.5-10

2

Bench Press (Barbell)

3 Sets

4 Reps

@8

3

Deadlift (Paused)

1 Set

3 Reps

-

4

Deadlift (Paused)

3 Sets

4 Reps

-

5

Lat Pulldown

3 Sets

8-12 Reps

-

Day 3

1

Bench Press (Barbell)

1 Set

1 Reps

@9.5

2

Bench Press (Barbell)

2 Sets

1 Set

6-8 Reps

6-8 Reps

@7-8

@8-8

3

Deadlift (Barbell)

1 Set

2 Reps

-

4

Deadlift (Barbell)

2 Sets

3 Reps

-

5

Deadlift (Barbell)

1 Set

4 Reps

-

6

Bicep Curl (EZ Bar)

2 Sets

8-12 Reps

-

7

Tricep Pushdown (Cable)

2 Sets

8-12 Reps

-