5.0
(1 rating)
Program Description
Build strength by focusing on the core lifts: Squat, Bench Press, Bent Over Row, Overhead Press and Deadlifts
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 14, 2024 08:30
- Last EditedSep 07, 2024 11:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)5 Sets
5 Reps
@8.5
3
Barbell Row5 Sets
5 Reps
@8.5
Day 2
1
Squat (Barbell)5 Sets
5 Reps
@8.5
2
Military Press (Barbell)5 Sets
5 Reps
@8.5
3
Deadlift (Barbell)1 Set
5 Reps
@8.5
Day 3
1
Squat (Barbell)5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)5 Sets
5 Reps
@8.5
3
Barbell Row5 Sets
5 Reps
@8.5