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Smalltown_guy Beginner Powerlifting Program

by Tim T.
5 athletes joined

Program Description

Increase total in the squat, bench, and deadlift. For beginner and early intermediate powerlifters. Read this before starting the program. This is a modified 5/3/1 method. As with the normal 5/3/1 method, utilize 90% of your actual 1RM as your training max. The last set in week three for squat bench and deadlift @ 90% should be an AMRAP @ RPE 9.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2024 11:38
  • Last Edited
    Oct 29, 2024 11:25
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Deadlift (Barbell)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Deadlift (Barbell)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Deadlift (Barbell)
3
10 reps
50%
3
Cable Crunch
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Squat (Low Bar)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Squat (Low Bar)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Squat (Low Bar)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Squat (Low Bar)
3
10 reps
50%
3
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Squat (Low Bar)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8