300

by Ar Pr

Program Description

Forcing PR

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
30 minutes
Created
Dec 22, 2024 09:38
Last Edited
Dec 24, 2024 12:35

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

2

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

2

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

2

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

2

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

2

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

75%

77%

80%

82%

85%

Day 2

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 2

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 2

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 2

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 2

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 3

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 3

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 3

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 3

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 3

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 4

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 4

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 4

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 4

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 4

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 5

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 5

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 5

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 5

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

Day 5

1

Squat (Barbell)

3

10 reps

50%

2

Bench Press (Barbell)

3

10 reps

50%

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

75%

77%

80%

82%

85%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

75%

77%

80%

82%

85%

Day 2

1

Squat (Barbell)

3 Sets

10 Reps

50%

2

Bench Press (Barbell)

3 Sets

10 Reps

50%

Day 3

1

Squat (Barbell)

3 Sets

10 Reps

50%

2

Bench Press (Barbell)

3 Sets

10 Reps

50%

Day 4

1

Squat (Barbell)

3 Sets

10 Reps

50%

2

Bench Press (Barbell)

3 Sets

10 Reps

50%

Day 5

1

Squat (Barbell)

3 Sets

10 Reps

50%

2

Bench Press (Barbell)

3 Sets

10 Reps

50%