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3 Day, 7 Week Raw Powerlifting Program

By Myworkouts

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 Intensity
40%
Average Exertion
60%
Description


Quads, Chest, Traps, Lats, Obliques

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Barbell Back Squat
3 sets, 6 reps, (rest 60s)
60% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Bench Press
3 sets, 6 reps, (rest 60s)
70% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Board Press
3 sets, 5 reps, (rest 60s)
2-4
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Shrug
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Barbell Row
2 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Side Bend
2 sets, 10 reps, (rest 60s)
each side
Time between exercises: 60s
Tempo: 1/0/1/0
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Quads, Chest, Shoulders, Hamstrings, Lats, Triceps, Abs

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Barbell Back Squat
3 sets, 6 reps, (rest 60s)
70% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Bench Press
2 sets, 12 reps, (rest 60s)
50% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Barbell Military Press
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Romanian Deadlift
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chin-up
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell JM Bench Press
3 sets, 5 reps, (rest 60s)
6 secs. eccentric
Time between exercises: 60s
Tempo: 1/0/1/0
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2 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Quads, Chest, Back (Lower), Hamstrings, Lats, Triceps, Abs

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Barbell Back Squat
2 sets, 12 reps, (rest 60s)
50% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Bench Press
3 sets, 6 reps, (rest 60s)
60% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Deadlift
12 sets, 1 reps, (rest 60s)
70% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Glute-Ham Raise (PVC Pipe Assisted)
3 sets, 5 reps, (rest 60s)
6 sec eccentric
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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3-Way Plank
2 sets, 20s, (rest 60s)
Each side
Time between exercises: 60s
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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