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Powerlifting Program Final

The document outlines a beginner powerlifting program designed for individuals with 0 to 6-12 months of experience. It includes a six-day training schedule focusing on strength and hypertrophy for major lifts such as squats, bench presses, and deadlifts, along with accessory exercises for recovery and mobility. Each day features specific exercises, sets, and alternatives to accommodate different fitness levels.

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vikassharma61620063
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71 views3 pages

Powerlifting Program Final

The document outlines a beginner powerlifting program designed for individuals with 0 to 6-12 months of experience. It includes a six-day training schedule focusing on strength and hypertrophy for major lifts such as squats, bench presses, and deadlifts, along with accessory exercises for recovery and mobility. Each day features specific exercises, sets, and alternatives to accommodate different fitness levels.

Uploaded by

vikassharma61620063
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Beginner Powerlifting
Beginner Program (0 to 6-12
Powerlifting Months)
Program

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Day 1: Squat Day (Strength Focus)

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1. Squat: 4x5 @ 75% (RPE 7)
Alternative: Leg Press

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2. Pause Squat: 3x6 @ 70% (RPE 6-7)
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Alternative: Goblet Squat

3. Leg Press: 3x12


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Alternative: Bulgarian Split Squat
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4. Hamstring Curls: 3x12


Alternative: Nordic Curls

5. Core: Hanging Leg Raises 3x15


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Alternative: Plank (3x30s)


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Day 2: Bench Day (Hypertrophy & Strength)


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1. Bench Press: 4x5 @ 75% (RPE 7)


Alternative: Dumbbell Bench Press

2. Close-Grip Bench: 3x6 @ 70%


Alternative: Dips

3. Dumbbell Shoulder Press: 3x12


Alternative: Arnold Press

4. Triceps Dips: 3x10


Alternative: Triceps Rope Pushdown

5. Core: Hanging Knee Raises 3x15


Alternative: Russian Twists

Day 3: Deadlift Day (Strength & Posterior Chain)

1. Deadlift: 4x5 @ 75% (RPE 7)


Alternative: Trap Bar Deadlift

2. Romanian Deadlift: 3x8 @ 70%


Alternative: Good Mornings
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Beginner Powerlifting Program

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3. Lat Pulldown: 3x12

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Alternative: Pull-ups

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4. Barbell Rows: 3x10
Alternative: Dumbbell Rows

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5. Core: Ab Rollouts 3x12
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Alternative: Hanging Leg Raises

Day 4: Secondary Squat (Hypertrophy Focus)


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1. Front Squat: 4x5 @ 70%


Alternative: Goblet Squat

2. Bulgarian Split Squat: 3x10


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Alternative: Lunges
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3. Leg Extensions: 3x12


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Alternative: Step-ups
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4. Hamstring Curls: 3x12


Alternative: Glute-Ham Raises

Day 5: Secondary Bench (Upper Body Hypertrophy)

1. Close-Grip Bench: 4x6 @ 72%


Alternative: Dips

2. Overhead Press: 3x8


Alternative: Push Press

3. Incline Dumbbell Press: 3x10


Alternative: Incline Machine Press

4. Triceps Extensions: 3x12


Alternative: Skull Crushers

Day 6: Accessories & Recovery (Prehab & Weaknesses)

1. Pull-ups: 3x8
Alternative: Lat Pulldown
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Beginner Powerlifting Program

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2. Face Pulls: 3x12

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Alternative: Reverse Flys

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3. Rear Delt Raises: 3x15
Alternative: Cable Rear Delt Flys

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4. Mobility & Stretching
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Alternative: Foam Rolling
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