5.0
(1 rating)
Program Description
The goal of incorporating daily undulating periodization into this powerlifting program is to maximize strength gains and performance leading up to an upcoming meet. By strategically adjusting intensity and volume daily, the program fosters muscular adaptation, aids recovery, and mitigates the risk of overtraining. Additionally, after nine weeks of training, participants will either run a mock meet or compete to assess progress and readiness for the official competition.
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedApr 18, 2024 10:09
- Last EditedMay 07, 2024 10:22
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Block Pull (Barbell)
2
1-3 reps
RPE 8
3
Deficit Deadlift (Barbell)
2
4-6 reps
RPE 7.5
4
Barbell Row
4
10-20 reps
RPE 6
5
Chest Supported Row (Machine)
4
10-20 reps
RPE 6
6
Glute-Ham Raise
4
AMRAP
7
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
67%
2
Block Pull (Barbell)
2
5 reps
RPE 7.5
3
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
4
Barbell Row
4
10-20 reps
RPE 6
5
Chest Supported Row (Machine)
4
10-20 reps
RPE 6
6
Glute-Ham Raise
4
AMRAP
7
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
72%
2
Block Pull (Barbell)
2
6-8 reps
RPE 7.5
3
Deficit Deadlift (Barbell)
3
10-12 reps
RPE 6.5
4
Barbell Row
4
10-20 reps
RPE 6
5
Chest Supported Row (Machine)
4
10-20 reps
RPE 6
6
Glute-Ham Raise
4
AMRAP
7
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Block Pull (Barbell)
2
1-2 reps
RPE 9
3
Deficit Deadlift (Barbell)
2
3-5 reps
RPE 8
4
Barbell Row
4
10-20 reps
RPE 6
5
Chest Supported Row (Machine)
4
10-20 reps
RPE 6
6
Glute-Ham Raise
4
AMRAP
7
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
3 reps
70%
70%
2
Block Pull (Barbell)
2
5 reps
RPE 7.5
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Barbell Row
4
10-20 reps
RPE 6
5
Chest Supported Row (Machine)
4
10-20 reps
RPE 6
6
Glute-Ham Raise
4
AMRAP
7
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
80%
2
Block Pull (Barbell)
2
2-3 reps
RPE 8.5
3
Deficit Deadlift (Barbell)
3
6-8 reps
RPE 7.5
4
Barbell Row
4
10-20 reps
RPE 6
5
Chest Supported Row (Machine)
4
10-20 reps
RPE 6
6
Glute-Ham Raise
4
AMRAP
7
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1 reps
1 reps
1 reps
90%
92%
95%
80%
2
Barbell Row
4
10-20 reps
RPE 6
3
Chest Supported Row (Machine)
4
10-20 reps
RPE 6
4
Glute-Ham Raise
4
AMRAP
5
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
75%
2
Block Pull (Barbell)
3
3-5 reps
RPE 8
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 8.5
4
Barbell Row
4
10-20 reps
RPE 6
5
Chest Supported Row (Machine)
4
10-20 reps
RPE 6
6
Glute-Ham Raise
4
AMRAP
7
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Block Pull (Barbell)
2
1-2 reps
RPE 9
3
Deficit Deadlift (Barbell)
3
3-5 reps
RPE 8
4
Barbell Row
4
10-20 reps
RPE 6
5
Chest Supported Row (Machine)
4
10-20 reps
RPE 6
6
Glute-Ham Raise
4
AMRAP
7
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Close Grip)
2
6-8 reps
RPE 6.5
3
Bench Press (Paused)
3
10-12 reps
RPE 6.5
4
Lat Pulldown
4
10-20 reps
5A
Front Raise
4
10-20 reps
5B
Lateral Raise (Dumbbell)
4
10-20 reps
6
Pull-Up (Bodyweight)
4
AMRAP
7
Ab Wheel
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
80%
2
Bench Press (Close Grip)
2
1-3 reps
RPE 8.5
3
Bench Press (Paused)
2
4-6 reps
RPE 8
4
Lat Pulldown
4
10-20 reps
5A
Front Raise
4
10-20 reps
5B
Lateral Raise (Dumbbell)
4
10-20 reps
6
Pull-Up (Bodyweight)
4
AMRAP
7
Ab Wheel
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Bench Press (Close Grip)
2
5 reps
RPE 7
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Lat Pulldown
4
10-20 reps
5A
Front Raise
4
10-20 reps
5B
Lateral Raise (Dumbbell)
4
10-20 reps
6
Pull-Up (Bodyweight)
4
AMRAP
7
Ab Wheel
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
80%
2
Bench Press (Close Grip)
1
1
2-3 reps
2-3 reps
RPE 8.5
RPE 7.5
3
Bench Press (Paused)
2
6-8 reps
RPE 7.5
4
Lat Pulldown
4
10-20 reps
5A
Front Raise
4
10-20 reps
5B
Lateral Raise (Dumbbell)
4
10-20 reps
6
Pull-Up (Bodyweight)
4
AMRAP
7
Ab Wheel
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Bench Press (Close Grip)
1
1
1-2 reps
1-3 reps
RPE 9
RPE 9
3
Bench Press (Paused)
2
3-5 reps
RPE 9
4
Lat Pulldown
4
10-20 reps
5A
Front Raise
4
10-20 reps
5B
Lateral Raise (Dumbbell)
4
10-20 reps
6
Pull-Up (Bodyweight)
4
AMRAP
7
Ab Wheel
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
70%
2
Bench Press (Close Grip)
2
5 reps
RPE 7.5
3
Bench Press (Paused)
3
6 reps
RPE 6.5
4
Lat Pulldown
4
10-20 reps
5A
Front Raise
4
10-20 reps
5B
Lateral Raise (Dumbbell)
4
10-20 reps
6
Pull-Up (Bodyweight)
4
AMRAP
7
Ab Wheel
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bench Press (Close Grip)
2
1-2 reps
RPE 9
3
Bench Press (Paused)
3
3-5 reps
RPE 8
4
Lat Pulldown
4
10-20 reps
5A
Front Raise
4
10-20 reps
5B
Lateral Raise (Dumbbell)
4
10-20 reps
6
Pull-Up (Bodyweight)
4
AMRAP
7
Ab Wheel
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
1 reps
1 reps
90%
92%
95%
80%
2
Lat Pulldown
4
10-20 reps
3A
Front Raise
4
10-20 reps
3B
Lateral Raise (Dumbbell)
4
10-20 reps
4
Pull-Up (Bodyweight)
4
AMRAP
5
Ab Wheel
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
75%
2
Bench Press (Close Grip)
3
3-5 reps
RPE 8
3
Bench Press (Paused)
3
6 reps
RPE 7
4
Lat Pulldown
4
10-20 reps
5A
Front Raise
4
10-20 reps
5B
Lateral Raise (Dumbbell)
4
10-20 reps
6
Pull-Up (Bodyweight)
4
AMRAP
7
Ab Wheel
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
65%
2
Box Squat (Barbell)
2
5 reps
RPE 7
3
Squat (Paused)
3
8 reps
RPE 6
4
Leg Press (45 Degrees)
4
10-20 reps
5
Reverse Lunge (Dumbbell)
4
10-20 reps
6A
Leg Extension
4
10-20 reps
6B
Lying Leg Curl
4
10-20 reps
7
Hanging Leg Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Box Squat (Barbell)
2
6-8 reps
RPE 7
3
Squat (Paused)
2
1
10-12 reps
10-22 reps
RPE 6.5
RPE 6.5
4
Leg Press (45 Degrees)
4
10-20 reps
5
Reverse Lunge (Dumbbell)
4
10-20 reps
6A
Leg Extension
4
10-20 reps
6B
Lying Leg Curl
4
10-20 reps
7
Hanging Leg Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
80%
2
Box Squat (Barbell)
2
1-3 reps
RPE 8.5
3
Squat (Paused)
3
4-6 reps
RPE 7.5
4
Leg Press (45 Degrees)
4
10-20 reps
5
Reverse Lunge (Dumbbell)
4
10-20 reps
6A
Leg Extension
4
10-20 reps
6B
Lying Leg Curl
4
10-20 reps
7
Hanging Leg Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
70%
2
Box Squat (Barbell)
2
5 reps
RPE 7.5
3
Squat (Paused)
3
6 reps
RPE 6.5
4
Leg Press (45 Degrees)
4
10-20 reps
5
Reverse Lunge (Dumbbell)
4
10-20 reps
6A
Leg Extension
4
10-20 reps
6B
Lying Leg Curl
4
10-20 reps
7
Hanging Leg Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
80%
2
Box Squat (Barbell)
2
2-3 reps
RPE 8.5
3
Squat (Paused)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
4
10-20 reps
5
Reverse Lunge (Dumbbell)
4
10-20 reps
6A
Leg Extension
4
10-20 reps
6B
Lying Leg Curl
4
10-20 reps
7
Hanging Leg Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
85%
2
Box Squat (Barbell)
2
1-2 reps
RPE 9
3
Squat (Paused)
3
3-5 reps
RPE 8
4
Leg Press (45 Degrees)
4
10-20 reps
5
Reverse Lunge (Dumbbell)
4
10-20 reps
6A
Leg Extension
4
10-20 reps
6B
Lying Leg Curl
4
10-20 reps
7
Hanging Leg Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
75%
2
Box Squat (Barbell)
3
3 reps
RPE 8
3
Squat (Paused)
3
3-5 reps
RPE 7
4
Leg Press (45 Degrees)
4
10-20 reps
5
Reverse Lunge (Dumbbell)
4
10-20 reps
6A
Leg Extension
4
10-20 reps
6B
Lying Leg Curl
4
10-20 reps
7
Hanging Leg Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Box Squat (Barbell)
2
1-2 reps
RPE 9
3
Squat (Paused)
3
3-5 reps
RPE 8
4
Leg Press (45 Degrees)
4
10-20 reps
5
Reverse Lunge (Dumbbell)
4
10-20 reps
6A
Leg Extension
4
10-20 reps
6B
Lying Leg Curl
4
10-20 reps
7
Hanging Leg Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2 reps
1 reps
1 reps
90%
92%
95%
80%
2
Leg Press (45 Degrees)
4
10-20 reps
3
Reverse Lunge (Dumbbell)
4
10-20 reps
4A
Leg Extension
4
10-20 reps
4B
Lying Leg Curl
4
10-20 reps
5
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-20 reps
2
Bicep Curl (Dumbbell)
5
6-20 reps
3
Seated Calf Raise
5
6-20 reps
4
Leg Curl
5
6-20 reps
5
Underhand Lat Pulldown
5
6-20 reps
6
Pec Fly (Dumbbell)
5
6-20 reps
7
Ab Wheel
5
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-20 reps
2
Bicep Curl (Dumbbell)
5
6-20 reps
3
Seated Calf Raise
5
6-20 reps
4
Leg Curl
5
6-20 reps
5
Underhand Lat Pulldown
5
6-20 reps
6
Pec Fly (Dumbbell)
5
6-20 reps
7
Ab Wheel
5
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-20 reps
2
Bicep Curl (Dumbbell)
5
6-20 reps
3
Seated Calf Raise
5
6-20 reps
4
Leg Curl
5
6-20 reps
5
Underhand Lat Pulldown
5
6-20 reps
6
Pec Fly (Dumbbell)
5
6-20 reps
7
Ab Wheel
5
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-20 reps
2
Bicep Curl (Dumbbell)
5
6-20 reps
3
Seated Calf Raise
5
6-20 reps
4
Leg Curl
5
6-20 reps
5
Underhand Lat Pulldown
5
6-20 reps
6
Pec Fly (Dumbbell)
5
6-20 reps
7
Ab Wheel
5
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-20 reps
2
Bicep Curl (Dumbbell)
5
6-20 reps
3
Seated Calf Raise
5
6-20 reps
4
Leg Curl
5
6-20 reps
5
Underhand Lat Pulldown
5
6-20 reps
6
Pec Fly (Dumbbell)
5
6-20 reps
7
Ab Wheel
5
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-20 reps
2
Bicep Curl (Dumbbell)
5
6-20 reps
3
Seated Calf Raise
5
6-20 reps
4
Leg Curl
5
6-20 reps
5
Underhand Lat Pulldown
5
6-20 reps
6
Pec Fly (Dumbbell)
5
6-20 reps
7
Ab Wheel
5
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-20 reps
2
Bicep Curl (Dumbbell)
5
6-20 reps
3
Seated Calf Raise
5
6-20 reps
4
Leg Curl
5
6-20 reps
5
Underhand Lat Pulldown
5
6-20 reps
6
Pec Fly (Dumbbell)
5
6-20 reps
7
Ab Wheel
5
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-20 reps
2
Bicep Curl (Dumbbell)
5
6-20 reps
3
Seated Calf Raise
5
6-20 reps
4
Leg Curl
5
6-20 reps
5
Underhand Lat Pulldown
5
6-20 reps
6
Pec Fly (Dumbbell)
5
6-20 reps
7
Ab Wheel
5
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-20 reps
2
Bicep Curl (Dumbbell)
5
6-20 reps
3
Seated Calf Raise
5
6-20 reps
4
Leg Curl
5
6-20 reps
5
Underhand Lat Pulldown
5
6-20 reps
6
Pec Fly (Dumbbell)
5
6-20 reps
7
Ab Wheel
5
AMRAP
Week 1
1 / 9 Weeks
Day 4
1
Overhead Press (Barbell)5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)5 Sets
6-20 Reps
3
Seated Calf Raise5 Sets
6-20 Reps
4
Leg Curl5 Sets
6-20 Reps
5
Underhand Lat Pulldown5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)5 Sets
6-20 Reps
7
Ab Wheel5 Sets
AMRAP
Day 1
1
Deadlift (Barbell)5 Sets
2 Reps
80%
2
Block Pull (Barbell)2 Sets
1-3 Reps
@8
3
Deficit Deadlift (Barbell)2 Sets
4-6 Reps
@7.5
4
Barbell Row4 Sets
10-20 Reps
@6
5
Chest Supported Row (Machine)4 Sets
10-20 Reps
@6
6
Glute-Ham Raise4 Sets
AMRAP
7
Hanging Leg Raise4 Sets
AMRAP
Day 2
1
Bench Press (Barbell)3 Sets
8-12 Reps
70%
2
Bench Press (Close Grip)2 Sets
6-8 Reps
@6.5
3
Bench Press (Paused)3 Sets
10-12 Reps
@6.5
4
Lat Pulldown4 Sets
10-20 Reps
5A
Front Raise4 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)4 Sets
10-20 Reps
6
Pull-Up (Bodyweight)4 Sets
AMRAP
7
Ab Wheel4 Sets
AMRAP
Day 3
1
Squat (Barbell)8 Sets
3 Reps
65%
2
Box Squat (Barbell)2 Sets
5 Reps
@7
3
Squat (Paused)3 Sets
8 Reps
@6
4
Leg Press (45 Degrees)4 Sets
10-20 Reps
5
Reverse Lunge (Dumbbell)4 Sets
10-20 Reps
6A
Leg Extension4 Sets
10-20 Reps
6B
Lying Leg Curl4 Sets
10-20 Reps
7
Hanging Leg Raise4 Sets
AMRAP