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4-Day Powerlifting Program Overview

The document outlines a four-week strength training program detailing exercises, sets, reps, and weights for squats, bench presses, and deadlifts. Each week includes specific workouts for different muscle groups, with progressive weight increases. The program is structured to enhance strength and includes a variety of exercises for comprehensive training.

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lakshayjajaniya
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261 views4 pages

4-Day Powerlifting Program Overview

The document outlines a four-week strength training program detailing exercises, sets, reps, and weights for squats, bench presses, and deadlifts. Each week includes specific workouts for different muscle groups, with progressive weight increases. The program is structured to enhance strength and includes a variety of exercises for comprehensive training.

Uploaded by

lakshayjajaniya
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Week Lift Sets Reps Weight (kg)

Week 1 Squat 5 5 90
Week 1 Squat 3 3 78
Week 1 Bench 5 5 56
Week 1 Bench 3 6 49
Week 1 Deadlift 4 4 116
Week 1 Deadlift 3 5 102
Week 2 Squat 5 5 92
Week 2 Squat 3 3 80
Week 2 Bench 5 5 58
Week 2 Bench 3 6 50
Week 2 Deadlift 4 4 119
Week 2 Deadlift 3 5 104
Week 3 Squat 5 3 96
Week 3 Bench 5 3 60
Week 3 Deadlift 4 3 123
Week 4 (DeSquat 3 3 78
Week 4 (DeBench 3 3 49
Week 4 (DeDeadlift 3 3 94
Week Day Exercise
Week 1 Day 1 – HePause Squat – 3x3 @ 65%
Week 1 Day 1 – HeWalking Lunges – 3x10
Week 1 Day 1 – HeLeg Extensions – 3x15
Week 1 Day 1 – HeCalf Raises – 3x20
Week 1 Day 2 – HeClose-Grip Bench – 3x6 @ 65%
Week 1 Day 2 – HeIncline DB Press – 3x10
Week 1 Day 2 – HeTriceps Pushdowns – 3x15
Week 1 Day 2 – HeChest Flyes – 3x12
Week 1 Day 3 – HeaDeficit Deadlift – 3x5 @ 70%
Week 1 Day 3 – HeaBarbell Rows – 3x10
Week 1 Day 3 – HeaHamstring Curls – 3x12
Week 1 Day 3 – HeaPlanks – 3x1 min
Week 1 Day 4 – Sp Front Squat – 3x6
Week 1 Day 4 – Sp Leg Press – 3x12
Week 1 Day 4 – Sp Bulgarian Split Squat – 3x8/leg
Week 1 Day 4 – Sp Hanging Leg Raises – 3x12
Week 1 Day 5 – VoOverhead Press – 4x6
Week 1 Day 5 – VoDB Shoulder Press – 3x10
Week 1 Day 5 – VoLateral Raises – 3x15
Week 1 Day 5 – VoDips or Skullcrushers – 3x12
Week 1 Day 6 – Te Block Pulls – 3x5
Week 1 Day 6 – Te Chin-Ups or Pulldowns – 4x10
Week 1 Day 6 – Te Face Pulls – 3x15
Week 1 Day 6 – Te Weighted Sit-ups – 3x15
Week 2 Day 1 – HePause Squat – 3x3 @ 65%
Week 2 Day 1 – HeWalking Lunges – 3x10
Week 2 Day 1 – HeLeg Extensions – 3x15
Week 2 Day 1 – HeCalf Raises – 3x20
Week 2 Day 2 – HeClose-Grip Bench – 3x6 @ 65%
Week 2 Day 2 – HeIncline DB Press – 3x10
Week 2 Day 2 – HeTriceps Pushdowns – 3x15
Week 2 Day 2 – HeChest Flyes – 3x12
Week 2 Day 3 – HeaDeficit Deadlift – 3x5 @ 70%
Week 2 Day 3 – HeaBarbell Rows – 3x10
Week 2 Day 3 – HeaHamstring Curls – 3x12
Week 2 Day 3 – HeaPlanks – 3x1 min
Week 2 Day 4 – Sp Front Squat – 3x6
Week 2 Day 4 – Sp Leg Press – 3x12
Week 2 Day 4 – Sp Bulgarian Split Squat – 3x8/leg
Week 2 Day 4 – Sp Hanging Leg Raises – 3x12
Week 2 Day 5 – VoOverhead Press – 4x6
Week 2 Day 5 – VoDB Shoulder Press – 3x10
Week 2 Day 5 – VoLateral Raises – 3x15
Week 2 Day 5 – VoDips or Skullcrushers – 3x12
Week 2 Day 6 – Te Block Pulls – 3x5
Week 2 Day 6 – Te Chin-Ups or Pulldowns – 4x10
Week 2 Day 6 – Te Face Pulls – 3x15
Week 2 Day 6 – Te Weighted Sit-ups – 3x15
Week 3 Day 1 – HePause Squat – 3x3 @ 65%
Week 3 Day 1 – HeWalking Lunges – 3x10
Week 3 Day 1 – HeLeg Extensions – 3x15
Week 3 Day 1 – HeCalf Raises – 3x20
Week 3 Day 2 – HeClose-Grip Bench – 3x6 @ 65%
Week 3 Day 2 – HeIncline DB Press – 3x10
Week 3 Day 2 – HeTriceps Pushdowns – 3x15
Week 3 Day 2 – HeChest Flyes – 3x12
Week 3 Day 3 – HeaDeficit Deadlift – 3x5 @ 70%
Week 3 Day 3 – HeaBarbell Rows – 3x10
Week 3 Day 3 – HeaHamstring Curls – 3x12
Week 3 Day 3 – HeaPlanks – 3x1 min
Week 3 Day 4 – Sp Front Squat – 3x6
Week 3 Day 4 – Sp Leg Press – 3x12
Week 3 Day 4 – Sp Bulgarian Split Squat – 3x8/leg
Week 3 Day 4 – Sp Hanging Leg Raises – 3x12
Week 3 Day 5 – VoOverhead Press – 4x6
Week 3 Day 5 – VoDB Shoulder Press – 3x10
Week 3 Day 5 – VoLateral Raises – 3x15
Week 3 Day 5 – VoDips or Skullcrushers – 3x12
Week 3 Day 6 – Te Block Pulls – 3x5
Week 3 Day 6 – Te Chin-Ups or Pulldowns – 4x10
Week 3 Day 6 – Te Face Pulls – 3x15
Week 3 Day 6 – Te Weighted Sit-ups – 3x15
Week 4 (DeDay 1 – HePause Squat – 3x3 @ 65%
Week 4 (DeDay 1 – HeWalking Lunges – 3x10
Week 4 (DeDay 1 – HeLeg Extensions – 3x15
Week 4 (DeDay 1 – HeCalf Raises – 3x20
Week 4 (DeDay 2 – HeClose-Grip Bench – 3x6 @ 65%
Week 4 (DeDay 2 – HeIncline DB Press – 3x10
Week 4 (DeDay 2 – HeTriceps Pushdowns – 3x15
Week 4 (DeDay 2 – HeChest Flyes – 3x12
Week 4 (DeDay 3 – HeaDeficit Deadlift – 3x5 @ 70%
Week 4 (DeDay 3 – HeaBarbell Rows – 3x10
Week 4 (DeDay 3 – HeaHamstring Curls – 3x12
Week 4 (DeDay 3 – HeaPlanks – 3x1 min
Week 4 (DeDay 4 – Sp Front Squat – 3x6
Week 4 (DeDay 4 – Sp Leg Press – 3x12
Week 4 (DeDay 4 – Sp Bulgarian Split Squat – 3x8/leg
Week 4 (DeDay 4 – Sp Hanging Leg Raises – 3x12
Week 4 (DeDay 5 – VoOverhead Press – 4x6
Week 4 (DeDay 5 – VoDB Shoulder Press – 3x10
Week 4 (DeDay 5 – VoLateral Raises – 3x15
Week 4 (DeDay 5 – VoDips or Skullcrushers – 3x12
Week 4 (DeDay 6 – Te Block Pulls – 3x5
Week 4 (DeDay 6 – Te Chin-Ups or Pulldowns – 4x10
Week 4 (DeDay 6 – Te Face Pulls – 3x15
Week 4 (DeDay 6 – Te Weighted Sit-ups – 3x15

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