Program Description
Increase Strength for powerlifting
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout100 minutes
- CreatedMar 21, 2024 02:25
- Last EditedSep 03, 2024 04:50
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Tempo Bench
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
4
Hip Adductor (Machine)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Tempo Bench
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Tempo Bench
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Hip Adductor (Machine)
4
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 10
RPE 9
2
Tempo Bench
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
4
Hip Adductor (Machine)
4
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 6
2
Tempo Bench
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
2
6 reps
RPE 7
3
Deadlift (Barbell)
3
6 reps
50%
4
Lat Pulldown
3
12 reps
RPE 7
5
Single Arm High Row (Cable)
2
12 reps
RPE 7
6
Reverse Pec Deck
2
12 reps
RPE 7
7
Lateral Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 6
RPE 8
2
Bench Press (Close Grip)
2
6 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
50%
4
Lat Pulldown
4
12 reps
RPE 8
5
Single Arm High Row (Cable)
2
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Lateral Raise (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
6 reps
RPE 9
3
Deadlift (Barbell)
3
6 reps
RPE 6
4
Lat Pulldown
4
12 reps
RPE 8
5
Single Arm High Row (Cable)
2
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Close Grip)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
3
6 reps
50%
4
Lat Pulldown
2
12 reps
RPE 7
5
Single Arm High Row (Cable)
1
12 reps
RPE 7
6
Reverse Pec Deck
2
12 reps
RPE 8
7
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 6
2
Deadlift (Barbell)
2
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 7
5
Alternating Dumbbell Curl
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Alternating Dumbbell Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Alternating Dumbbell Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
3
12 reps
RPE 10
4
Hip Adductor (Machine)
4
12 reps
RPE 9
5
Alternating Dumbbell Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Squat (Low Bar)
2
3 reps
RPE 6
3
Bench Press (Paused)
3
3 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
6 reps
RPE 6
RPE 7
2
Larsen Press (Barbell)
2
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
6 reps
RPE 7
RPE 8
2
Larsen Press (Barbell)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
6 reps
RPE 8
RPE 9
2
Larsen Press (Barbell)
2
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Low Bar)1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Tempo Bench3 Sets
6 Reps
65%
3
Bulgarian Split Squat (Dumbbell)1 Set
10 Reps
@6
4
Hip Adductor (Machine)3 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)2 Sets
12 Reps
@7
6
Incline Curl (Dumbbell)2 Sets
12 Reps
@7
Day 4
1
Bench Press (Paused)1 Set
3 Sets
1 Reps
6 Reps
@6
@7
2
Larsen Press (Barbell)2 Sets
6 Reps
@7
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7
4
Tricep Pushdown (Cable)3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Squat (Low Bar)3 Sets
6 Reps
50%
3
Seated Hamstring Curl2 Sets
12 Reps
@7
4
Hip Adductor (Machine)3 Sets
12 Reps
@7
5
Alternating Dumbbell Curl2 Sets
12 Reps
@7
Day 2
1
Bench Press (Paused)1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Bench Press (Close Grip)2 Sets
6 Reps
@7
3
Deadlift (Barbell)3 Sets
6 Reps
50%
4
Lat Pulldown3 Sets
12 Reps
@7
5
Single Arm High Row (Cable)2 Sets
12 Reps
@7
6
Reverse Pec Deck2 Sets
12 Reps
@7
7
Lateral Raise (Machine)3 Sets
15 Reps
@7