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Dietmar Wolf - Intermediate Powerlifter

This routine provides a 3 day per week lifting program for an intermediate lifter, with the goal of increasing their squat, bench press, and deadlift totals to 300kg. Each workout focuses on a main lift (squat, bench press, deadlift) along with assistance exercises. Exercises are prescribed in a progression over 5 weeks with increasing weight and decreasing reps. Notes are included in Norwegian to explain exercises and any variations.

Uploaded by

Albert
Copyright
© © All Rights Reserved
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1K views16 pages

Dietmar Wolf - Intermediate Powerlifter

This routine provides a 3 day per week lifting program for an intermediate lifter, with the goal of increasing their squat, bench press, and deadlift totals to 300kg. Each workout focuses on a main lift (squat, bench press, deadlift) along with assistance exercises. Exercises are prescribed in a progression over 5 weeks with increasing weight and decreasing reps. Notes are included in Norwegian to explain exercises and any variations.

Uploaded by

Albert
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Originally written for single-ply lifters. Adjusted for raw lifters according to the Guidance.

Left the commands for gearing up just in case. If unspecified, the lift is raw.

Notes:
"Uke" = Week
"Mandag" = Monday
"Onsdag" = Wednesday
"Fredag" = Friday
"Notater" = Notes

c",)
Rows: any kind of row. Cable, BB, machine.
Original text varies the rows, saying
lat rows on Monday and lat row/cable
row/machine on Friday.
However, when the SxR gets to 3x6,
cable rows are no longer suggested.
OHP: Orig. text says Barbell OHP.
BTNOHP = Behind the neck.

Intermediate
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
Goal
Squat
Bench
Deadlift
Total
KG
100.0
100.0
100.0
300.0
* without shirt
*
100.0
KG
%
Intensity range, see Guidance
Competition squat (geared)
90.0
90.0
90 - 95
Competition squat (raw)
70.0
70.0
70 - 75
HB squat
60.0
60.0
60 - 65
Paused squat (narrow/wide stance)
55.0
55.0
55 - 60
Benchpress (geared)
90.0
90.0
90 - 95
Benchpress * without shirt
90.0
90.0
90 - 95
Benchpress medium wide grip *
80.0
80.0
80 - 85
Benchpress narrow grip *
75.0
75.0
75 - 80
OHP / BTNOHP *
40.0
40.0
40 - 50
Deadlift
90.0
90.0
90 - 95
Deficit deadlift
70.0
70.0
70 - 75
Block pull
90.0
90.0
90 - 100
Stiff-legged deadlift (SLDL)
40.0
40.0
40 - 50

Evaluation - The Program:

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
1.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x12-15
-1
-1
Comp squat
KG
42.5 45.0 50.0 50.0 52.5 52.5 55.0 55.0
Paused bench
medium grip
Deficit SLDL
OHP
Rows
Leg curl
1.uke Onsdag
Exercises
Abs
Weighted hypers
HB squat
paused
Bench press
paused
Block pull
Deadlift
Triceps
Biceps
1.uke Fredag
Exercises
Abs
Weighted hypers
HB squat

Bench press
narrow grip
Deficit DL
BTNOHP
Rows

Reps
6
6
KG
47.5 55.0
Reps
6
5
KG
25.0 25.0
Reps
8
8
KG
25.0 25.0
Reps
6
5
SxR 3x12-10
SxR 1x12 1x10

5
55.0
5
27.5
6
25.0
5

5
55.0
5
27.5
6
27.5
4

4
60.0
3

4
60.0
3

3
60.0
3

Notater:

27.5
4

1x8

Notater:
SxR 3x20
SxR 3x10-12
KG
32.5 32.5
Reps
6
6
KG
55.0 62.5
Reps
6
5

KG
55.0 67.5
Reps
5
4
KG
55.0 62.5
Reps
5
5
SxR 3x12-10
SxR 3x12-10

37.5
5
67.5
4
57.5
6
67.5
4
62.5
5

37.5
5
67.5
4
57.5
6
67.5
4
62.5
5

42.5
3
67.5
4
57.5
6

42.5
3

42.5 wide
3 stance

superset

superset

Notater:
SxR 3x25
SxR 3x8 - 10
KG
40.0 45.0
Reps
5
4

KG
45.0
Reps
6
KG
42.5
Reps
5
KG
22.5
Reps
6
SxR 3x10

Weighted push-ups SxR 3x10


or weighted dips

50.0
5
45.0
5
25.0
5

47.5
3
42.5
6
50.0
5
50.0
4
25.0
5

47.5
3
42.5
6
52.5
5
50.0
4
25.0
4

47.5
3
42.5
6
52.5
5
52.5
4
25.0
4

superset
52.5
5
52.5
4

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
2.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x12-15
-1
-1
Comp squat
KG
42.5 45.0 50.0 52.5 55.0 57.5 57.5
Paused bench
medium grip
Deficit SLDL
OHP
Rows
Leg curl
2.uke Onsdag
Exercises
Abs
Weighted hypers
HB squat
paused
Bench press
paused
Block pull
Deadlift
Tricep
Biceps
2.uke Fredag
Exercises
Abs
Weighted hypers
HB squat

Bench press
narrow grip
Deficit DL
BTNOHP
Rows

Reps
6
5
KG
47.5 55.0
Reps
7
5
KG
25.0 27.5
Reps
5
5
KG
25.0 27.5
Reps
5
4
SxR 3x12-10
SxR 1x12 1x10

4
57.5
4
30.0
5
27.5
4

3
62.5
3
30.0
5
30.0
3

3
62.5
3

3
62.5
3

Notater:

30.0
3

1x8

Notater:
SxR 3x20
SxR 3x10-12
KG
32.5 37.5
Reps
5
4
KG
57.5 65.0
Reps
5
4

KG
55.0 62.5
Reps
4
4
KG
55.0 62.5
Reps
4
4
SxR 3x10
SxR 3x12-10

40.0
4
70.0
3
60.0
6
72.5
3
67.5
4

42.5
3
70.0
3
60.0
6
72.5
3
67.5
4

45.0
3
70.0
3
60.0
6
72.5
3
67.5
4

45.0 wide
3 stance

supersett

supersett

Notater:
SxR 3x25
SxR 3x8-10
KG
35.0 45.0
Reps
4
4

KG
45.0
Reps
5
KG
42.5
Reps
5
KG
25.0
Reps
5
SxR 3x10

Weighted push-ups SxR 3x12-10


or weighted dips

50.0
5
50.0
4
25.0
4

50.0
3
45.0
6
52.5
4
52.5
3
25.0
4

50.0
3
45.0
6
57.5
4
55.0
3
27.5
3

50.0
3
45.0
6
57.5
4
55.0
3
27.5
3

superset

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
3.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x12-15
-1
-1
Comp squat
KG
42.5 50.0 52.5 52.5 55.0 55.0 60.0 60.0
Paused bench
medium grip
Deficit SLDL
OHP
Rows
Leg curl
3.uke Onsdag
Exercises
Abs
Weighted hypers
HB squat
paused
Bench press
paused
Block pull
Deadlift
Triceps
Biceps
3.uke Fredag
Exercises
Abs
Weighted hypers
HB squat

Bench press
narrow grip
Deficit DL
BTNOHP
Rows

Reps
5
4
KG
47.5 55.0
Reps
6
5
KG
25.0 27.5
Reps
5
5
KG
25.0 27.5
Reps
5
4
SxR 3x10-12
SxR 1x12 1x10

4
60.0
4
30.0
5
30.0
3

3
60.0
4
30.0
5
32.5
3

3
65.0
3

3
65.0
3

Notater:

32.5
3

1x8

Notater:
SxR 3x20
SxR 3x10-12
KG
32.5 37.5
Reps
6
5
KG
55.0 62.5
Reps
5
4

KG
55.0 62.5
Reps
3
3
KG
55.0 62.5
Reps
4
4
SxR 3x10-12
SxR 3x10-12

42.5
4
67.5
3

72.5
2
67.5
3

45.0
3
72.5
3
62.5
5
77.5
3
72.5
3

45.0
3
72.5
3
62.5
5
77.5
3
72.5
3

45.0 wide
3 stance
72.5
3
62.5
superset
5
77.5
3
72.5
superset
3

Notater:
SxR 3x25
SxR 3x8-10
KG
35.0 40.0
Reps
4
3

KG
45.0
Reps
6
KG
42.5
Reps
6
KG
25.0
Reps
5
SxR 3x10

Weighted push-ups SxR 3x10


or weighted dips

50.0
6
50.0
5
27.5
4

47.5
2

52.5
5
55.0
4
27.5
4

50.0
3
47.5
6
57.5
4
55.0
3
30.0
3

50.0
3
47.5
6
57.5
4
55.0
3
30.0
3

50.0
3
47.5
6

superset

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
4.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x10-12
-1
suit
suit
suit
Comp squat
KG
42.5 50.0 52.5 55.0 60.0 62.5 75.0 77.5 80.0
Suit&Wraps
Reps
4
3
3
3
2
1
2
2
2
Paused bench
KG
47.5 55.0 60.0 65.0 67.5 67.5
medium grip
Reps
4
4
4
3
3
3
Deficit SLDL
KG
25.0 27.5 30.0 32.5 32.5
Rows
Leg curl
4.uke Onsdag
Exercises
Abs
Weighted hypers
HB squat
paused
Bench press
paused
Deadlift
OHP
Triceps
Biceps
4.uke Fredag
Exercises
Abs
Weighted hypers
HB squat
Bench press
narrow grip
Block pull
BTNOHP
Rows

Reps
5
4
SxR 3x10-8
SxR 1x12 1x10

Notater:
suit
80.0
2

1x8

Notater:
SxR
SxR
KG
Reps
KG
Reps
KG
Reps
KG
Reps
SxR
SxR

3x20
3x12-15
32.5 37.5
4
4
55.0 62.5
6
5
55.0 62.5
6
4
25.0 27.5
6
5
3x10-8
3x10-8

42.5
3
67.5
4
67.5
3
27.5
5

45.0
3
72.5
3
72.5
3
30.0
4

47.5
3
72.5
3
77.5
3
30.0
4

47.5 wide
3 stance
77.5 77.5
3
3
77.5
3

Notater:
SxR 3x25
SxR 3x8-10
KG
35.0
Reps
6
KG
45.0
Reps
4
KG
55.0
Reps
5
KG
25.0
Reps
5
SxR
3x8

Weighted push-ups SxR


or weighted dips

3x8

42.5
5
52.5
4
62.5
5
27.5
4

45.0
4
57.5
4
67.5
3
30.0
3

47.5
3
60.0
3
67.5
3
32.5
3

47.5
3
60.0
3
67.5
3
32.5
3

47.5
3
60.0
3

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
5.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x12-15
Comp squat
KG
42.5 50.0 55.0 60.0 62.5 62.5
Paused bench
medium grip
Deficit SLDL
OHP
Rows
Leg curl
5.uke Onsdag
Exercises
Abs
Weighted hypers
HB squat
paused
Paused bench
Deadlift
Suit
Triceps
Biceps
5.uke Fredag
Exercises
Abs
Weighted hypers
HB squat
Bench press
narrow grip
Block pull
BTNOHP
Rows

Reps
6
5
KG
47.5 55.0
Reps
5
4
KG
25.0 27.5
Reps
5
5
KG
25.0 27.5
Reps
6
5
SxR 3x10 - 8
SxR 1x10 1x8

3
65.0
3
30.0
4
27.5
5

3
65.0
3
30.0
4
30.0
4

2
65.0
3

Notater:

30.0
4

1x6

Notater:
SxR 3x20
SxR 3x10-12
KG
32.5 37.5
Reps
4
4
KG
55.0 62.5
Reps
5
4
KG
55.0 62.5
Reps
5
4
SxR 3x10-8
SxR 3x10-8

42.5
4

45.0
3

72.5
4
67.5
3

77.5
3
72.5
3

45.0 wide
3 stance
shirt
80.0 80.0
2
2
77.5 80.0
3
2
suit
suit

shirt
80.0
2
80.0
2
suit

shirt
80.0
2

Notater:
SxR 3x25
SxR 3x8-10
KG
35.0
Reps
5
KG
45.0
Reps
5
KG
55.0
Reps
5
KG
25.0
Reps
5
SxR
3x8

Weighted push-ups SxR


or weighted dips

3x8

42.5
4
52.5
4
60.0
4
30.0
5

45.0
3
57.5
4
67.5
3
32.5
4

47.5
3
60.0
3
75.0
2
35.0
3

50.0
3
65.0
2
80.0
2
35.0
3

50.0
3

80.0
2

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
6.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x10-12
-1
Comp squat
KG
42.5 50.0 52.5 55.0 60.0 62.5 77.5 80.0 82.5
Suit&Wraps
Reps
5
4
3
3
2
2
2
2
2
Paused bench
KG
47.5 55.0 65.0 65.0 67.5 67.5 suit
suit
suit
medium grip
Reps
5
4
4
4
3
3
Deficit SLDL
KG
25.0 27.5 30.0 32.5 32.5
OHP
Rows
Leg curl
6.uke Onsdag
Abs
Weighted hypers
HB squat
paused
Bench press
paused
Block pull
Triceps
Biceps
6.uke Fredag
Abs
Weighted hypers
HB squat
Bench press
narrow grip
Deficit deadlift
BTNOHP
Rows

Reps
5
4
KG
25.0 27.5
Reps
6
5
SxR 3x10-8
SxR 1x10 1x8

4
30.0
4

4
32.5
3

Notater:
-1
85.0
2
suit

4
32.5
3

1x6

Notater:
SxR
SxR
KG
Reps
KG
Reps
KG
Reps
SxR
SxR

3x20
3x8-10
32.5 37.5
5
4
55.0 62.5
6
5
55.0 62.5
5
5
3x10-8
3x10-8

42.5
4
67.5
4
67.5
3

45.0
3
72.5
4
72.5
3

47.5
3
77.5
3
77.5
3

50.0
2
77.5
3
77.5
3

50.0 wide
2 stance
80.0 80.0
2
2

Notater:
SxR 3x25
SxR 3x12-15
KG
35.0 42.5
Reps
4
4
KG
45.0 52.5
Reps
7
5
KG
42.5 50.0
Reps
6
5
KG
25.0 25.0
Reps
5
5
SxR
3x8

Weighted push-ups SxR


or weighted dips

3x8

45.0
4
57.5
5
55.0
4
27.5
4

47.5
4
57.5
5
55.0
3
30.0
3

47.5
4
60.0
4
55.0
3
30.0
3

47.5
4
60.0
4
60.0
2

60.0
2

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
7.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x12-15
-1
-1
Comp squat
KG
42.5 50.0 52.5 55.0 60.0 62.5 65.0
Paused bench
medium grip
Deficit SLDL
BTNOHP
Rows
Leg curl
7.uke Onsdag
Exercises
Abs
Weighted hypers
Bench press
paused
Deadlift
Suit
Triceps
Biceps

7.uke Fredag
Exercises
Abs
Weighted hypers
HB squat
Bench press
narrow grip
OHP
Rows

Reps
5
KG
47.5
Reps
4
KG
25.0
Reps
5
KG
25.0
Reps
6
SxR 3x8-6
SxR 1x10

5
55.0
4
27.5
4
27.5
5

3
65.0
4
30.0
4
30.0
4

1x8

1x6

3
65.0
4
32.5
4
32.5
3

Notater:

32.5
4
32.5
3

Notater:
SxR
SxR
KG
Reps
KG
Reps
SxR
SxR

3x20
3x8-10
55.0 62.5
4
4
55.0 62.5
5
4
3x8-6
3x8-6

72.5
4
67.5
4

77.5
2
72.5
3

80.0
2
77.5
3
suit

shirt
80.0
2
80.0
2
suit

shirt
82.5
2
85.0
2
suit

shirt
82.5
2
85.0
2
suit

62.5
6

Notater:
SxR 3x25
SxR 3x10-12
KG
35.0 42.5
Reps
6
5
KG
45.0 52.5
Reps
4
4
KG
25.0 27.5
Reps
5
4
SxR
3x6

Weighted push-ups SxR


or weighted dips

3x6

42.5
5
60.0
3
32.5
4

45.0
4
65.0
3
35.0
3

47.5
3
67.5
2
35.0
2

50.0
3

35.0
2

55.0
2

55.0
2

57.5 wide
2 stance

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
8.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x8-10
-1
suit
suit
suit
Comp squat
KG
42.5 50.0 55.0 57.5 62.5 65.0 80.0 82.5 85.0
Suit&Wraps
Reps
4
3
3
2
2
2
2
1
2
Paused bench
KG
47.5 55.0 65.0 65.0 67.5 67.5
medium grip
Reps
5
5
4
4
3
3
Deficit SLDL
KG
25.0 27.5 30.0 32.5 35.0 35.0
OHP
Rows
Leg curl
8.uke Onsdag
Abs
Weighted hypers
HB squat
Bench press
paused
Deficit deadlift
Triceps
Biceps
8.uke Fredag
Abs
Weighted hypers
HB squat
paused
Bench press
narrow grip
Block pull
BTNOHP
Rows
Weighted push-ups
or weighted dips

Reps
5
KG
25.0
Reps
6
SxR 3x8-6
SxR 1x10

4
27.5
5

4
30.0
4

1x8

1x6

3
32.5
3

3
32.5
3

Notater:
suit
87.5
2
-1

50.0
5

Notater:
SxR 3x20
SxR 3x10-12
KG
35.0 35.0
Reps
6
6
KG
55.0
Reps
5
KG
42.5
Reps
6
SxR 3x8-6
SxR 3x8-6

62.5
5
50.0
5

42.5
5

42.5
5

47.5
3

47.5
3

70.0
4
52.5
5

75.0
3
55.0
4

80.0
2
60.0
3

82.5
2
62.5
2

shirt
82.5
2
62.5
2

shirt
85.0
2

shirt
85.0
2
-1

57.5
5

Notater:
SxR 3x25
SxR 3x12-15
KG
32.5 37.5
Reps
5
5
KG
45.0 52.5
Reps
5
5
KG
55.0 62.5
Reps
5
5
KG
25.0 30.0
Reps
5
5
SxR
3x6
SxR
3x6

42.5
4
57.5
5
72.5
3
32.5
4

45.0
4
60.0
3
77.5
3
35.0
3

47.5
3
60.0
3
80.0
2
35.0
3

50.0
2
65.0
3
85.0
2

52.5 wide
2 stance

85.0
2

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
9.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x10-12
Comp squat
KG
42.5 50.0 52.5 55.0 60.0 62.5 62.5
Paused bench
medium grip
Rows
Biceps
9.uke Onsdag
Exercises
Abs
Weighted hypers
Deadlift
Suit
OHP
Triceps
Lrcurl
9.uke Fredag
Exercises
Abs
Weighted hypers
HB squat
paused
Bench press
paused
Deficit SLDL
Rows
Weighted push-ups
or weighted dips

Reps
5
KG
47.5
Reps
6
SxR 3x8-6
SxR 3x8-6

5
55.0
5

4
60.0
4

3
65.0
3

3
67.5
3

2
72.5
2

2
72.5
2

65.0
3

Notater:

47.5
8

Notater:
SxR 3x20
SxR 3x8-10
KG
55.0 62.5
Reps
4
3
KG
32.5 35.0
Reps
4
3
SxR 3x8-6
SxR
1x8
1x6

72.5
2
35.0
3

77.5
2
37.5
2

suit
80.0
1
37.5
2

suit
85.0
2
-1

suit
90.0
2

suit
90.0
2
-1

55.0
4

1x4

Notater:
SxR 3x25
SxR 3x12-15
KG
32.5 35.0
Reps
6
5
KG
Reps
KG
Reps
SxR
SxR

55.0
4
25.0
6
3x6
3x6

62.5
3
25.0
6

37.5
4

42.5
4

42.5
4

45.0
4

72.5
3
27.5
6

77.5
2
27.5
6

80.0
2
30.0
5

85.0
1
30.0
5

45.0
4
shirt
85.0
1

47.5
3
shirt
87.5
2

47.5 wide
3 stance
shirt
87.5 62.5
2
4
-1

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
10.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x8-10
-1
suit
suit
suit
Comp squat
KG
42.5 50.0 55.0 60.0 62.5 67.5 80.0 85.0 90.0
Suit&Wraps
Reps
4
3
2
2
2
1
1
1
2
Paused bench
KG
47.5 55.0 60.0 65.0 67.5 67.5
-1
medium grip
Reps
7
5
5
3
3
3
Deficit SLDL
KG
25.0 27.5 32.5 35.0 35.0 35.0
Rows
Leg curl
10.uke Onsdag
Exercises
Abs
Weighted hypers
HB squat
paused
Bench press
paused
Deadlift

Reps
SxR
SxR

Bench press
narrow grip
Block pull
OHP
Rows

1x6

1x4

suit
90.0
2
-1

50.0
4

Notater:
SxR 3x20
SxR 3x10-12
KG

32.5

37.5

42.5

45.0

47.5

50.0

50.0

Reps
KG
Reps
KG
Reps
SxR

4
55.0
5
55.0
4
3x6

4
62.5
5
62.5
4

3
67.5
4
62.5
4

3
72.5
4
67.5
3

3
72.5
4
67.5
3

2
77.5
3
72.5
2

2 stance
77.5
3
72.5
2

Weighted push-ups
or weighted dips
Biceps
SxR
10.uke Fredag
Exercises
Abs
Weighted hypers
Comp squat

5
3x6
1x8

Notater:

wide

3x6

Notater:
SxR 3x25
SxR 3x12-15
KG
42.5 50.0
Reps
5
5
KG
45.0 52.5
Reps
5
5
KG
42.5 50.0
Reps
4
4
KG
30.0 35.0
Reps
5
4
SxR
3x6

52.5
3
60.0
4
52.5
3
37.5
3

52.5
3
65.0
3
52.5
3
40.0
2
-1

55.0
3
67.5
2
55.0
3
40.0
2
-1

55.0
3
67.5
2
55.0
3

55.0
3

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
11.uke Mandag
Exercises
Abs
SxR 3x30
Weighted hypers
SxR 3x10
-1
Comp squat
KG
42.5 50.0 52.5 55.0 55.0 60.0 62.5
Bench press
paused
Deficit SLDL
Rows

Reps
KG
Reps
KG
Reps
SxR

4
55.0
4
25.0
5
2x6

11.uke Onsdag
Exercises
Abs
Weighted hypers
Bench press
paused

SxR 3x20
SxR
3x8
KG
55.0
Reps
4

Deadlift
Suit
Triceps

KG
Reps
SxR

11.uke Fredag
Exercises
Abs
Weighted hypers
HB squat
Bench press
narrow grip
Deficit SLDL
OHP

4
62.5
4
27.5
5

3
67.5
3
30.0
4

3
72.5
3
32.5
3

3
77.5
3

Notater:

Notater:

55.0
6
3x6

65.0
3

77.5
2

80.0
2

62.5
5

72.5
4

77.5
3
suit

85.0
1
-1
80.0
2
suit

shirt
82.5
1
-1
80.0
2
suit

shirt
87.5
1

shirt
90.0
2
-1

shirt
90.0
2
-1

62.5
4

Notater:
SxR 3x25
SxR
3x6
KG
35.0
Reps
5
KG
45.0
Reps
4
KG
25.0
Reps
5
KG
30.0
Reps
4

40.0
5
52.5
4
27.5
5
35.0
3

42.5
5
52.5
4
30.0
4
35.0
3

45.0
4
60.0
3
32.5
3
35.0
2

45.0
4
60.0
3

35.0
2

47.5
4

50.0
3

55.0
2

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
12.uke Mandag
Exercises
Abs
Comp squat
Bench press
Deadlift
12.uke Onsdag
Exercises
Abs
Comp squat
Bench press
Deadlift

Notater:
SxR 3x20
KG
42.5
Reps
3
KG
57.5
Reps
3
KG
37.5
Reps
3

45.0
2
62.5
2
42.5
2

45.0
2
62.5
2
42.5
2

50.0
2
67.5
2
45.0
2

Notater:
SxR 3x20
KG
37.5
Reps
3
KG
55.0
Reps
3
KG
35.0
Reps
3

42.5
2
57.5
2
37.5
2

42.5
2
57.5
2
37.5
2

45.0
2
62.5
2
42.5
2

NORGES STYRKELFTFORBUND
Intermediate routine - 3 times per week
Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
Exercise
Competition
1. attempt
2. attempt
3. attempt
Squat
92.5
97.5
100.0
Warm-up

30.0
1x5-7
70.0
1x1

Bench press

Bar
1x15-20
65.0
1x2
90.0

Warm-up

stang

32.5

1x15-20

1x5-7

70.0

75.0

1x1

1x1 shirt

Deadlift
Warm-up

Total

92.5

40.0
1x5
77.5
1x1 s&w
97.5

50.0
1x4
82.5
1x1 s&w
100.0

60.0
1x3
87.5
1x1 s&w

42.5

52.5

62.5

1x5

1x4

1x3

80.0

85.0

1x1 shirt

1x1 shirt

97.5

100.0

40.0

50.0

60.0

70.0

75.0

1x4-5

1x4

1x3

1x2

1x1

82.5

87.5

1x1 suit

1x1 suit

275.0

292.5

300.0

Notater - Competition:

Ml
KG

Kneby
330.0

Styrkelftkneb.utstyr
Styrkelftkneb.u/utstyr
Kneby nakke
Kneby m.stopp
Benkpress m.flaske
Benkpress
Benkpress middels bredt
Benkpress omvendt
Frontpress
Marklft
Marklft p kloss
Marklft fra kloss
Stifflegmarklft
God mornings

Benkpress
200.0
KG
305.0
255.0
215.0
200.0
200.0
190.0
175.0
165.0
100.0
285.0
255.0
310.0
185.0
125.0

Marklft
310.0
%
92.5
77.5
65.0
60.0
100.0
95.0
87.5
82.5
50.0
92.5
82.5
100.0
60.0
40.0

Total
840.0

Poeng

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