Atolifts full bare

by Murat A.

1 athletes joined

Program Description

Volume

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Dumbbell Only
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Jan 13, 2025 04:16
Last Edited
Jan 14, 2025 05:17

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WEEK 1

WEEK 2

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 1

1

Bench Press (Barbell)

5

5 reps

70%

2

Overhead Press (Barbell)

5

5 reps

RPE 6

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 2

1

Squat (Barbell)

2

1

1

3 reps

2 reps

1 reps

70%

80%

90%

2

Deadlift (Barbell)

3

3 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 3

1

Bench Press (Barbell)

5

5 reps

70%

2

Overhead Press (Barbell)

5

5 reps

RPE 6

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 4

1

Deadlift (Barbell)

2

1

1

3 reps

2 reps

1 reps

70%

80%

90%

2

Squat (Barbell)

3

3 reps

70%

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 5

1

Bench Press (Barbell)

1

1

1

1

1

3 reps

2 reps

1 reps

3 reps

5 reps

70%

80%

90%

80%

70%

2

Bench Press (Barbell)

5

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 6

1

Squat (Barbell)

4

3 reps

70%

2

Bench Press (Barbell)

4

3 reps

70%

3

Deadlift (Barbell)

4

3 reps

70%

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%