Free personalized workout plan

Intermediate Powerlifting Program

By Suman Roy

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

56 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

If you are someone who have started powerlifting and have already passed the beginner phase, then this Intermediate Powerlifting Program is best suited for you. The Intermediate Powerlifting Program i

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Equipment

Barbell, Landmine, Weight Plate

Average Exertion

90%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

56 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

If you are someone who have started powerlifting and have already passed the beginner phase, then this Intermediate Powerlifting Program is best suited for you. The Intermediate Powerlifting Program i

Show More

Equipment

Barbell, Landmine, Weight Plate

Avg Exertion

90%

Workout Type

Full Body

Avg Cardio Intensity

50%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets7 - 9 reps180s
Use 67%-72.5% weight of your one rep max and complete a total of 24 reps in these 3 sets combined.
2. Barbell Bench Press4 sets7 - 9 reps134s
Use 67%-72.5% weight of your one rep max and complete a total of 32 reps in these 4 sets combined.
3. Romanian Deadlift3 sets4 - 6 reps180s
Use 80%-85% weight of your one rep max and complete a total of 15 reps in these 3 sets combined.
4. Bent Over Barbell Row3 sets7 - 9 reps120s
Complete a total of 24 reps in these 3 sets combined.

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets1 - 3 reps180s
Use 82%-87.5% weight of your one rep max and complete a total of 10 reps within these 5 sets combined.
2. Barbell Bench Press6 sets1 - 3 reps180s
Use 82%-87.5% weight of your one rep max and complete a total of 12 reps within these 6 sets combined.
3. Barbell Deadlift5 sets1 - 3 reps180s
Use 82%-87.5% weight of your one rep max and complete a total of 10 reps within these 5 sets combined.

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets3 - 5 reps180s
Use 82%-87.5% weight of your one rep max and complete a total of 12 reps within these 3 sets combined.
2. Barbell Bench Press4 sets3 - 5 reps180s
Use 82%-87.5% weight of your one rep max and complete a total of 16 reps within these 4 sets combined.
3. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets4 - 6 reps120s
Use 80%-85% weight of your one rep max and complete a total of 15 reps within these 3 sets combined.
4. Weighted Pullup
Weighted Pullup
3 sets4 - 6 reps120s
Complete a total of 15 reps within these 3 sets combined.

ExerciseSetsRepsRestNotes
1. Landmine Squat3 sets4 - 6 reps120s
Complete a total of 15 reps within these 3 sets combined.
2. Close-Grip Bench Press
Close-Grip Bench Press
4 sets4 - 6 reps120s
Complete a total of 20 reps within these 4 sets combined.
3. Barbell Deadlift3 sets3 - 5 reps180s
Use 82%-87.5% weight of your one rep max and complete a total of 12 reps within these 3 sets combined.

Date Created: 12/10/18, 7:52 AM


Last Updated: 9/12/20, 9:35 PM

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