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EMOM powerlifting for volume

by Kevin P.
7 athletes joined

Program Description

Powerlifting for novices with a goal of building explosive power. Three weeks of lifting followed by a deload

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 07, 2024 02:00
  • Last Edited
    Jan 17, 2025 11:56
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
85%
2
Speed Deadlift
1
4 reps
60%
3
Hack Squat
3
10 reps
-
4
Back Extension
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
85%
90%
2
Speed Deadlift
1
4 reps
70%
3
Hack Squat
3
10 reps
-
4
Back Extension
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
90%
95%
100%
2
Speed Deadlift
1
2 reps
80%
3
Hack Squat
3
10 reps
-
4
Back Extension
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
10 reps
RPE 6
2
Back Extension
3
8 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
85%
2
Bench Press (Barbell)
1
4 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
85%
90%
2
Bench Press (Barbell)
1
3 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
90%
95%
100%
2
Bench Press (Barbell)
1
2 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Preacher Curl (Barbell)
4
10 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
85%
2
Squat (Barbell)
1
4 reps
60%
3
Leg Extension
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
85%
90%
2
Squat (Barbell)
1
3 reps
70%
3
Leg Extension
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
90%
95%
100%
2
Squat (Barbell)
1
2 reps
80%
3
Leg Extension
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Hack Squat
3
10 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
85%
2
Overhead Press (Barbell)
1
4 reps
60%
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
High Row
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
85%
90%
2
Overhead Press (Barbell)
1
3 reps
70%
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
High Row
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
90%
95%
100%
2
Overhead Press (Barbell)
1
2 reps
80%
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
High Row
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
High Row
3
12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
85%
2
Bench Press (Barbell)
1 Set
4 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
85%
2
Squat (Barbell)
1 Set
4 Reps
60%
3
Leg Extension
3 Sets
10 Reps
@7
4
Seated Calf Raise
3 Sets
10 Reps
@7
5
Leg Curl
3 Sets
10 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
85%
2
Overhead Press (Barbell)
1 Set
4 Reps
60%
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Seated Row (Cable)
3 Sets
10 Reps
@7
6
High Row
3 Sets
10 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
85%
2
Speed Deadlift
1 Set
4 Reps
60%
3
Hack Squat
3 Sets
10 Reps
-
4
Back Extension
3 Sets
10 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@7