Atolifts base volume

by Murat A.

5.0

(1 rating)

Program Description

Volume

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Dumbbell Only
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 13, 2025 02:56
Last Edited
Jan 13, 2025 03:01

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4.8 Stars with 10, 000+ Ratings

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Barbell)

3

7 reps

60%

2

Bench Press (Barbell)

3

7 reps

60%

3

Deadlift (Barbell)

3

7 reps

60%

Day 2

1

Squat (Barbell)

3

5 reps

70%

2

Bench Press (Barbell)

3

5 reps

70%

3

Deadlift (Barbell)

3

5 reps

70%

Day 3

1

Squat (Barbell)

3

3 reps

80%

2

Bench Press (Barbell)

3

3 reps

80%

3

Deadlift (Barbell)

3

3 reps

80%

Day 4

1

Squat (Barbell)

3

7 reps

60%

2

Bench Press (Barbell)

3

7 reps

60%

3

Deadlift (Barbell)

3

7 reps

60%

Day 5

1

Squat (Barbell)

3

5 reps

70%

2

Bench Press (Barbell)

3

5 reps

70%

3

Deadlift (Barbell)

3

5 reps

70%

Day 6

1

Squat (Barbell)

3

3 reps

80%

2

Bench Press (Barbell)

3

3 reps

80%

3

Deadlift (Barbell)

3

3 reps

80%

Day 1

1

Squat (Barbell)

3 Sets

7 Reps

60%

2

Bench Press (Barbell)

3 Sets

7 Reps

60%

3

Deadlift (Barbell)

3 Sets

7 Reps

60%

Day 2

1

Squat (Barbell)

3 Sets

5 Reps

70%

2

Bench Press (Barbell)

3 Sets

5 Reps

70%

3

Deadlift (Barbell)

3 Sets

5 Reps

70%

Day 3

1

Squat (Barbell)

3 Sets

3 Reps

80%

2

Bench Press (Barbell)

3 Sets

3 Reps

80%

3

Deadlift (Barbell)

3 Sets

3 Reps

80%

Day 4

1

Squat (Barbell)

3 Sets

7 Reps

60%

2

Bench Press (Barbell)

3 Sets

7 Reps

60%

3

Deadlift (Barbell)

3 Sets

7 Reps

60%

Day 5

1

Squat (Barbell)

3 Sets

5 Reps

70%

2

Bench Press (Barbell)

3 Sets

5 Reps

70%

3

Deadlift (Barbell)

3 Sets

5 Reps

70%

Day 6

1

Squat (Barbell)

3 Sets

3 Reps

80%

2

Bench Press (Barbell)

3 Sets

3 Reps

80%

3

Deadlift (Barbell)

3 Sets

3 Reps

80%

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Murat A.Age 36, Man

23 days ago

1 week complete

4 years of prior experience

More than expected strength gains

As expected muscle gains

No modifications

Simple yet effective