Powerlifting Program September 2024

authors -Wayne Nilsen

duration -4 weeks

sessions per week -4

Description -

A four-week powerlifting program designed to improve strength and performance in squat, bench press, and deadlift.

Want to copy, edit and start tracking your progress with this?

Copy Program

Exercise	Sets	Reps	RPE	Load
Squat vs Average Band	1	1	9	RPE 9
Straight Bar Squat	2	AMRAP		N/A
Heel Elevated DB Goblet Squat	3	10		N/A
Banded Leg Curl	1	50		N/A
Banded Good Mornings	1	50		N/A

Exercise	Sets	Reps	RPE	Load
Bench Press	3	5	8	RPE 8
Spoto Press	3	5	7	RPE 7
DB Floor Press	3	8		N/A
DB Side Raises	2	10-20		N/A
Pushdowns	3	10-20		N/A

Exercise	Sets	Reps	RPE	% of Max
Raw Warm-Up Squat	3	8		50%
Deadlift	5	3	6	RPE 6
Barbell RDLs	2	10	7	RPE 7
Leg Press	3	10-15		N/A
T-Bar Row	3	10-15		N/A

Exercise	Sets	Reps	Load
Incline DB Press	2	15-20	N/A
Seated Overhead DB Press	2	20	N/A
DB Tate Press	3	8-12	N/A
Pushdowns and DB Rear Flys	3	10-12	N/A
Hammer Curls	3	12-15	N/A

Exercise	Sets	Reps	% of Max
Squat	5	2	60%
Deadlift	5	1	60%
Walking Lunges	1	50	N/A
Ab Wheel or Planks	1	AM	N/A

Exercise	Sets	Reps	% of Max
Bench Press	3	5	60%
Bamboo Bar Bench Press	4	15	N/A
Banded Chest Flys	1	50	N/A
Banded Pushdowns	1	50	N/A

Exercise	Sets	Reps	RPE	% of Max
Raw Warm-Up Squat	3	8		50%
Squat vs Light Band	3	3		60%
Pause Deadlifts	3	3	6	RPE 6
Barbell Rows	5	5		N/A
Lat Pulldowns	3	10-15		N/A
Single-Leg Curl/Extension	3	12-15		N/A

Exercise	Sets	Reps	Load
Incline DB Press	2	15-20	N/A
Seated Overhead DB Press	2	20	N/A
DB Tate Press	3	8-12	N/A
Pushdowns and DB Rear Flys	3	10-12	N/A
Hammer Curls	3	12-15	N/A

Exercise	Sets	Reps	RPE	% of Max
Squat	1	AMRAP		90%
Pause Squat	3	6	7	RPE 7
Camber Bar Good Mornings	3	10		N/A
Single-Leg DB RDLs	3	12		N/A
Walking Lunges	1	50		N/A

Exercise	Sets	Reps	% of Max
Bench Press	2	AMRAP	75%
Spoto Press	3	5	N/A
DB Floor Press	3	8	N/A
DB Side Raises	2	10-20	N/A
Pushdowns	3	10-20	N/A

Exercise	Sets	Reps	Load
Raw Warm-Up Squat	3	8	55%
Deadlift	1	1	85%
	2	3-5	75%
Heel Elevated DB Goblet Squat	1	50	undefined undefined
Leg Press	3	10-15	N/A
T-Bar Row	3	10-15	N/A

Exercise	Sets	Reps	Load
Incline DB Press	2	15-20	N/A
Seated Overhead DB Press	2	20	N/A
DB Tate Press	3	8-12	N/A
Pushdowns and DB Rear Flys	3	10-12	N/A
Hammer Curls	3	12-15	N/A

Exercise	Sets	Reps	RPE	Load
SSB Squat	3	5	6	RPE 6
Pause Squat	3	6	7	RPE 7
Camber Bar Good Mornings	3	10		N/A
Single-Leg DB RDLs	3	12		N/A
Walking Lunges	1	50		N/A

Exercise	Sets	Reps	RPE	Load
Bench Press	1	3		N/A
Bench Press with 3-Board	3	3	8	RPE 8
DB Floor Press	3	8		N/A
DB Side Raises	2	10-20		N/A
Pushdowns	3	10-20		N/A

Exercise	Sets	Reps	% of Max
Raw Warm-Up Squat	3	8	55%
Deadlift	1	AMRAP	90%
Barbell Row	5	5	N/A
Banded Leg Curl	1	50	N/A

Exercise	Sets	Reps	Load
Incline DB Press	2	15-20	N/A
Seated Overhead DB Press	2	20	N/A
DB Tate Press	3	8-12	N/A
Pushdowns and DB Rear Flys	3	10-12	N/A
Hammer Curls	3	12-15	N/A

Written By@powerpro

Last Updated9/25/2024