Free personalized workout plan
|Intermediate (2-3 years)|
|32 minutes/day | 4 days/week | 10 weeks|
|Men's Gain Strength, Men's Powerlifting|
|Barbell, Bench, Cable, Other|
Created and shared by Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10).
It follows a pretty standard approach of benching 3x per week, squatting 2x per week, and deadlifting 1x per week (deadlifting 2x weekly if you count paused deadlifts – which I would). Some variations on the competition lifts are included, along with minor accessory work. As this is primarily a meet prep program, there isn’t a ton of exercise variation and the bulk of the work is on competition lifts and close variants.
It is RPE based, so it’s important to familiarize yourself with the principles of RPE before running the program. If you’ve never run an RPE program before, don’t be intimidated. You’ll probably misjudge some RPE’s at first, but you’ll get the hang of it after a training cycle and after that it can be a helpful way to train.
Movement Sets Breaths
90/90 Hemibridge with reach 2 10
Modified Bear Plank 2 10
Adductor Iso Hold 2 10
Split Squat Iso Hold 2 5/side
Take big breaths and on the breath out breathe like youre trying to fog up a window. When you breathe out that's when you should be focusing on using your abs to pull your ribs down
RPE stands for Rate of Perceived Exertion, or basically how hard a particular set felt. It’s fairly common to hear people tell about an “easy triple” or a single they really had to grind out. These terms are fairly ambiguous and will likely mean different things to different people. We use a numerical scale from one to ten based on how hard a set feels. Each number on the scale has a specific meaning. RPEs below 7 are usually for warm-up sets and restoration work. The benefit of using an RPE is that it gives you the ability to be much more exact with how the weights felt. It might seem cumbersome at first to rate each set on a number scale, but you’ll quickly become used to it and able to use it comfortably.
|1. Barbell Squat|
RPE 6 -5lbs for the 2nd to last set
|2. Barbell Bench Press|
RPE 6 Touch and Go -5lbs on 2nd set -10lbs on 4th set
|1. Barbell Deadlift|
*Do a competition deadlift 1st set: RPE 7 2nd - 5th set: -5lbs
|2. Larson Press|
|3. Pendlay Row|
|4. Bench Press - Powerlifting|
|1. Pit Shark|
Substitute with hack squat or leg press if needed 1st Set: RPE 2nd-3rd set: -10lbs
|2. Close-Grip Barbell Bench Press|
RPE 6 2nd - 4th set: -5lbs
|3. Cable Tricep Extension|
|4||8 - 12||60s|
|1. Barbell Squat|
RPE 6 2nd - 5th set: -10lbs
|2. Bench Press - Powerlifting|
One hand width narrower than competition grip
|3. Barbell Bench Press||3||5||60s|
|4. Barbell Deadlift|
Pause mid-shin for 2-3 secs RPE 6 2nd set - last set: -10lbs from the previous dead
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