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3 Day, 7 Week Raw Powerlifting Program
| Experience |
| Advanced (3+ years) |
| Time |
| 49 minutes/day | 3 days/week | 7 weeks |
| Good for |
| Powerlifting, Gain Strength |
| Equipment |
| Barbell, Squat Rack, Flat Bench, Other, 2 x Dumbbell, Vertical Bench, Pull up bar, Ab Wheel, Glute Ham Developer (GHD), PVC Pipe, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Bodyweight, Landmine |
| Statistics |
| Average Cardio IntensityAverage Exertion |
| Description |
Workout Overview
Week 1
Day 1: Quads, Chest, Traps, Lats, Obliques | Day 2: Rest | Day 3: Quads, Chest, Shoulders, Hamstrings, Lats, Triceps, Abs | Day 4: Rest | Day 5: Quads, Chest, Back (Lower), Hamstrings, Lats, Triceps, Abs | Day 6: Rest | Day 7: Rest |
Quads, Chest, Traps, Lats, Obliques
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Quads, Chest, Shoulders, Hamstrings, Lats, Triceps, Abs
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 2 sets, 12 reps, (rest 60s) 50% of 1RM Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 2 sets, 10 reps, (rest 60s) Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
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Show Alternative Exercises |
 3 sets, 5 reps, (rest 60s) 6 secs. eccentric Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Show Alternative Exercises |
Quads, Chest, Back (Lower), Hamstrings, Lats, Triceps, Abs
Scroll to topShow Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
 3 sets, 5 reps, (rest 60s) 6 sec eccentric Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Date Created: Tue Oct 19 2021 00:52:05 GMT+0000 (Coordinated Universal Time)
Last Updated: Tue Oct 19 2021 00:52:05 GMT+0000 (Coordinated Universal Time)
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