6 Week Beginner Powerlifting Volume Program- Squats & Science

Google Sheet Workout Export

By Squats & Science

Experience Intermediate (2-3 years)
Time 36 minutes/day | 6 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science.

This program has the beginner lifter training 6 days per week. Squats and bench press are both trained 3 times per week, while deadlift is trained 2 times per week. It should be run prior to a strength or peaking block to help accumulate volume before tapering the volume and increasing intensity.

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Description




ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

4 sets5 reps60s
2.Barbell Deadlift

See Exercise Notes

4 sets5 reps60s
3.Pull-up
3 sets6-8 reps60s
4.Barbell Biceps Curl
3-5 sets8-12 reps60s

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

4 sets5 reps60s
2.Barbell Close-Grip Bench Press
3 sets6 reps60s
3.EZ-Bar Skullcrusher
3-5 sets6-10 reps60s
4.Lying Knee Raise (on floor)
3-5 sets8-12 reps60s

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

5 sets2 reps60s
2.Crossed-Arm Barbell Front Squat
3 sets6-8 reps60s
3.Bent Over Two-Dumbbell Row
5 sets8-12 reps60s
4.Standing Dumbbell Biceps Curl
3-5 sets8-12 reps60s

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

5 sets2 reps60s
2.Barbell Incline Bench Press
3 sets6-8 reps60s
3.Cable Triceps Pressdown
3-5 sets8-12 reps60s
4.Machine Reverse Fly
3-5 sets8-12 reps60s

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

5 sets3 reps60s
2.Barbell Deadlift

See Exercise Notes

5 sets3 reps60s
3.Standing Calf Raises
3-5 sets10-15 reps60s
4.Ab Crunch Machine
3-5 sets10-15 reps60s

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

5 sets3 reps60s
2.Standing Barbell Military Press (AKA Overhead Press)
3 sets5 reps60s
3.Dumbbell Lateral Raise
3-5 sets10-15 reps60s
4.Reverse Flyes
3-5 sets10-15 reps60s

Date Created: 2/2/2020, UTC


Last Updated: 10/29/2021, UTC





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