Novice powerlifting urgency

Designed to pr during summer break
4 day split
Day 1 - bench with chest and tricep focused accessories

Day2 - rest

Day 3-  squat with secondary dead and bench and quad focused accessories 

Day4-bench with shoulder focused accessories
 
Day 5 - rest 

Day6- deadlift with secondary squat and bench

Day 7 - rest
Repeat 👍

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Deadlift (Paused)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Press

Copenhagen Plank

Squat pr

Bench Press (Paused)

Larsen Press (Barbell)

Push Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Bench pr

Deadlift (Barbell)

Front Squat (Barbell)

Leg Curl

Step-Up (Weighted)

Reverse Hyperextension

Deadlift pr

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Bench Press (Close Grip)

Tricep Extension (Cable)

Dip (Weighted)

Bench and chest focused 

Tuesday - front legs 

Pull-Up (Weighted)

Farmer's Walk (Weighted)

Secondary push day 

Lat Pulldown

Deadlift (Deficit)

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