Free personalized workout plan

Intermediate Powerlifting Program

By Myworkouts

Experience
Advanced (3+ years)
Time
40 minutes/day | 4 days/week
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Squat Rack, Flat Bench, Weight Plate, Landmine
Statistics
Average Cardio Intensity
50%
Average Exertion
90%
Description


Quads, Chest, Hamstrings, Lats

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Barbell Back Squat
3 sets, 7-9 reps, (rest 180s)
Use 67%-72.5% weight of your one rep max and complete a total of 24 reps in these 3 sets combined.
Time between exercises: 60s
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Barbell Bench Press
4 sets, 7-9 reps, (rest 134s)
Use 67%-72.5% weight of your one rep max and complete a total of 32 reps in these 4 sets combined.
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift
3 sets, 4-6 reps, (rest 180s)
Use 80%-85% weight of your one rep max and complete a total of 15 reps in these 3 sets combined.
Time between exercises: 60s
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Bent Over Barbell Row
3 sets, 7-9 reps, (rest 120s)
Complete a total of 24 reps in these 3 sets combined.
Time between exercises: 60s
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Traps, Glutes, Chest, Back (Lower)

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Crossed-Arm Barbell Front Squat
5 sets, 1-3 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 10 reps within these 5 sets combined.
Time between exercises: 60s
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Barbell Bench Press
6 sets, 1-3 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 12 reps within these 6 sets combined.
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift
5 sets, 1-3 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 10 reps within these 5 sets combined.
Time between exercises: 60s
Show Alternative Exercises

Quads, Chest, Shoulders, Lats

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Barbell Back Squat
3 sets, 3-5 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 12 reps within these 3 sets combined.
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press
4 sets, 3-5 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 16 reps within these 4 sets combined.
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 4-6 reps, (rest 120s)
Use 80%-85% weight of your one rep max and complete a total of 15 reps within these 3 sets combined.
Time between exercises: 60s
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Weighted Pullup
3 sets, 4-6 reps, (rest 120s)
Complete a total of 15 reps within these 3 sets combined.
Time between exercises: 60s
Show Alternative Exercises

Glutes, Triceps, Back (Lower)

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Landmine Squat
3 sets, 4-6 reps, (rest 120s)
Complete a total of 15 reps within these 3 sets combined.
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press
4 sets, 4-6 reps, (rest 120s)
Complete a total of 20 reps within these 4 sets combined.
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift
3 sets, 3-5 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 12 reps within these 3 sets combined.
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:01:17 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:01:17 GMT+0000 (Coordinated Universal Time)

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