Basic PL Routine

by Jakob F.

Program Description

Very simple and effective routine, Feel free to add other accessories.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 10, 2024 10:27
Last Edited
May 07, 2024 10:27

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Sumo Squat

4

3-5 reps

-

2

Trap Bar Deadlift

4

2-4 reps

-

Day 1

1

Sumo Squat

4

3-5 reps

-

2

Trap Bar Deadlift

4

2-4 reps

-

Day 1

1

Sumo Squat

4

3-5 reps

-

2

Trap Bar Deadlift

4

2-4 reps

-

Day 1

1

Sumo Squat

4

3-5 reps

-

2

Trap Bar Deadlift

4

2-4 reps

-

Day 1

1

Sumo Squat

4

3-5 reps

-

2

Trap Bar Deadlift

4

2-4 reps

-

Day 1

1

Sumo Squat

4

3-5 reps

-

2

Trap Bar Deadlift

4

2-4 reps

-

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

-

2

Dip (Weighted)

3

6-10 reps

-

3

Kroc Row

3

6-8 reps

-

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

-

2

Pendlay Row

3

4-6 reps

-

3

Bench Press (Dumbbell)

3

6-8 reps

-

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

-

2

Pendlay Row

3

4-6 reps

-

3

Bench Press (Dumbbell)

3

6-8 reps

-

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

-

2

Pendlay Row

3

4-6 reps

-

3

Bench Press (Dumbbell)

3

6-8 reps

-

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

-

2

Pendlay Row

3

4-6 reps

-

3

Bench Press (Dumbbell)

3

6-8 reps

-

Day 2

1

Overhead Press (Barbell)

4

3-5 reps

-

2

Pendlay Row

3

4-6 reps

-

3

Bench Press (Dumbbell)

3

6-8 reps

-

Day 3

1

Deadlift (Deficit)

4

3-5 reps

-

2

Front Squat (Paused)

4

6-8 reps

-

Day 3

1

Deadlift (Deficit)

4

3-5 reps

-

2

Front Squat (Paused)

4

6-8 reps

-

Day 3

1

Deadlift (Deficit)

4

3-5 reps

-

2

Front Squat (Paused)

4

6-8 reps

-

Day 3

1

Deadlift (Deficit)

4

3-5 reps

-

2

Front Squat (Paused)

4

6-8 reps

-

Day 3

1

Deadlift (Deficit)

4

3-5 reps

-

2

Front Squat (Paused)

4

6-8 reps

-

Day 3

1

Deadlift (Deficit)

4

3-5 reps

-

2

Front Squat (Paused)

4

6-8 reps

-

Day 4

1

Bench Press (Paused)

4

3-5 reps

-

2

Incline Bench Press (Dumbbell)

3

6-8 reps

-

3

Kroc Row

3

6-8 reps

-

Day 4

1

Bench Press (Paused)

4

3-5 reps

-

2

Pendlay Row

1

4-6 reps

-

3

Incline Bench Press (Dumbbell)

3

6-8 reps

-

Day 4

1

Bench Press (Paused)

4

3-5 reps

-

2

Pendlay Row

1

4-6 reps

-

3

Incline Bench Press (Dumbbell)

3

6-8 reps

-

Day 4

1

Bench Press (Paused)

4

3-5 reps

-

2

Pendlay Row

1

4-6 reps

-

3

Incline Bench Press (Dumbbell)

3

6-8 reps

-

Day 4

1

Bench Press (Paused)

4

3-5 reps

-

2

Pendlay Row

1

4-6 reps

-

3

Incline Bench Press (Dumbbell)

3

6-8 reps

-

Day 4

1

Bench Press (Paused)

4

3-5 reps

-

2

Pendlay Row

1

4-6 reps

-

3

Incline Bench Press (Dumbbell)

3

6-8 reps

-

Day 1

1

Sumo Squat

4 Sets

3-5 Reps

-

2

Trap Bar Deadlift

4 Sets

2-4 Reps

-

Day 3

1

Deadlift (Deficit)

4 Sets

3-5 Reps

-

2

Front Squat (Paused)

4 Sets

6-8 Reps

-

Day 2

1

Overhead Press (Barbell)

4 Sets

3-5 Reps

-

2

Dip (Weighted)

3 Sets

6-10 Reps

-

3

Kroc Row

3 Sets

6-8 Reps

-

Day 4

1

Bench Press (Paused)

4 Sets

3-5 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

6-8 Reps

-

3

Kroc Row

3 Sets

6-8 Reps

-