Program Description
Prepare for competition.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 10, 2024 12:09
- Last EditedSep 04, 2024 02:03
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Hanging Leg Raise
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
3
3 reps
3 reps
2 reps
55%
65%
75%
4
Dip (Assisted)
4
8 reps
RPE 8
5
Good Morning
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Dip (Assisted)
3
6 reps
RPE 8
4
Hanging Leg Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
1
3
3 reps
3 reps
2 reps
50%
60%
70%
3
Hanging Leg Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
3 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Deadlift (Barbell)
1
2
3
5
3 reps
2 reps
1 reps
3 reps
50%
60%
70%
80%
4
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Deadlift (Barbell)
1
2
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Good Morning
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
2 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Dip (Assisted)
4
6 reps
RPE 8
4
Good Morning
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
6
2
2
3 reps
3 reps
3 reps
3 reps
1 reps
2 reps
50%
60%
70%
80%
85%
80%
2
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Dip (Assisted)
3
6 reps
RPE 8
4
Hyperextension
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Hanging Leg Raise
2
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
3
Hanging Leg Raise3 Sets
8 Reps
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
2 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
100%
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
100%
3
Dip (Assisted)4 Sets
6 Reps
@8
4
Good Morning4 Sets
8 Reps
@8