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6 Week Beginner Powerlifting Volume Program- Squats & Science

By Squats & Science

Experience
Beginner (1-2 years)
Time
44 minutes/day | 6 days/week | 6 weeks
Good for
Gain Strength, Powerlifting
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, EZ Bar, Flat Bench, Incline Bench, Pec Fly/Rear Delt Machine, Pull up bar, Seated Ab Crunch Machine, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
Description
Source: liftvault.com

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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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 5 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 5 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
3 sets, 6 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3 - 5 sets, 6 - 10 reps, (rest 60s)
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Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 2 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
5 sets, 8 - 12 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 2 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 6 - 8 reps, (rest 60s)
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Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
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Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 3 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 3 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Ab Crunch Machine demonstrationPlay Ab Crunch Machine demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 3 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Show Alternative Exercises
Dumbbell Lateral Raise
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Reverse Flyes demonstrationPlay Reverse Flyes demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/1/2020, EST


Last Updated: 7/12/2021, EDT

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