Powerlift program

Rest between sets in the basic exercise (squat/bench press/ deadlifts) 4mins

Between other sets 2 mins
Between exercises 3 mins

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Leg Press

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Jumping Jack

Legs

Bent Over Row (Barbell)

Lat Pulldown

Single Arm Row (Dumbbell)

Shrug (Barbell)

Tricep Extension (Cable)

Back, Triceps

Walking Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Legs, Shoulders 

Bench Press (Dumbbell)

Dip (Weighted)

Incline Bench Press (Barbell)

Hammer Curl

Incline Curl (Dumbbell)

Chest, Bicep, Shoulders

Incline Bench Press (Dumbbell)

Cable Crossover

Bench Press (Close Grip)

Seated Front Raise

Push Up

Chest, Tricep

Pull-Up (Bodyweight)

Bicep Curl (Barbell)

Reverse Wrist Curl (Barbell)

Back, Bicep

Front Squat (Barbell)

Chest Fly (Dumbbell)

Chest

Rack Pull (Barbell)

Seated Row (Cable)

Straight Arm Pulldown

Back

Skull Crusher (Dumbbell)

Arms & Shoulders

Box Jump

Back Extension (Weighted)

V-Handle Tricep Pushdown (Cable)

Bench press

Back, Biceps

Vertical Jump

Dumbbell Bench Pullover

Floor Press (Barbell)

Back, Legs

Sumo Squat

T-Bar Row

Seated Overhead Press (Dumbbell)

Dip (Bodyweight)

French Press

Bicep Curl (Cable)

Chest, Biceps

Deadlift

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