힘을키우자

by 순은

Program Description

스트렝스

Program Overview

Level
Beginner, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
10 minutes
Created
Feb 16, 2025 06:33
Last Edited
Feb 16, 2025 06:55

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Bench Press (Barbell)

5

5 reps

RPE 7-7.5

3

Barbell Row

5

5 reps

RPE 7-7.5

Day 1

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Overhead Press (Barbell)

5

5 reps

RPE 7-7.5

3

Deadlift (Barbell)

1

5 reps

RPE 7

Day 1

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Bench Press (Barbell)

5

5 reps

RPE 7-7.5

3

Barbell Row

5

5 reps

RPE 7-7.5

Day 1

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Overhead Press (Barbell)

5

5 reps

RPE 7-7.5

3

Deadlift (Barbell)

1

5 reps

RPE 7

Day 1

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Bench Press (Barbell)

5

5 reps

RPE 7-7.5

3

Barbell Row

5

5 reps

RPE 7-7.5

Day 2

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Overhead Press (Barbell)

5

5 reps

RPE 7-7.5

3

Deadlift (Barbell)

1

5 reps

RPE 7

Day 2

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Bench Press (Barbell)

5

5 reps

RPE 7-7.5

3

Barbell Row

5

5 reps

RPE 7-7.5

Day 2

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Overhead Press (Barbell)

5

5 reps

RPE 7-7.5

3

Deadlift (Barbell)

1

5 reps

RPE 7

Day 2

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Bench Press (Barbell)

5

5 reps

RPE 7-7.5

3

Barbell Row

5

5 reps

RPE 7-7.5

Day 2

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Overhead Press (Barbell)

5

5 reps

RPE 7-7.5

3

Deadlift (Barbell)

1

5 reps

RPE 7

Day 3

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Bench Press (Barbell)

5

5 reps

RPE 7-7.5

3

Barbell Row

5

5 reps

RPE 7-7.5

Day 3

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Overhead Press (Barbell)

5

5 reps

RPE 7-7.5

3

Deadlift (Barbell)

1

5 reps

RPE 7

Day 3

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Bench Press (Barbell)

5

5 reps

RPE 7-7.5

3

Barbell Row

5

5 reps

RPE 7-7.5

Day 3

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Overhead Press (Barbell)

5

5 reps

RPE 7-7.5

3

Deadlift (Barbell)

1

5 reps

RPE 7

Day 3

1

Squat (Barbell)

5

5 reps

RPE 7-7.5

2

Bench Press (Barbell)

5

5 reps

RPE 7-7.5

3

Barbell Row

5

5 reps

RPE 7-7.5

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

@7-7.5

2

Bench Press (Barbell)

5 Sets

5 Reps

@7-7.5

3

Barbell Row

5 Sets

5 Reps

@7-7.5

Day 2

1

Squat (Barbell)

5 Sets

5 Reps

@7-7.5

2

Overhead Press (Barbell)

5 Sets

5 Reps

@7-7.5

3

Deadlift (Barbell)

1 Set

5 Reps

@7

Day 3

1

Squat (Barbell)

5 Sets

5 Reps

@7-7.5

2

Bench Press (Barbell)

5 Sets

5 Reps

@7-7.5

3

Barbell Row

5 Sets

5 Reps

@7-7.5