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Powerlifting Program
Sport
Intermediate
None
Plan Details
The Powerlifting Program routine by IronSpriteSara is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Several phases to help build strength in an easy to follow program. All accessories can be swapped for a different movement that works the same muscle group.
Routine detail
Mon
New workout
Est. 0 min
0 exercises
This day is empty
Tue
New workout
Est. 0 min
2 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Wed
New workout
Est. 0 min
0 exercises
This day is empty
Thu
Shoulder and Upper Back
Est. 0 min
5 exercises
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Fri
Lower Body Accessory
Est. 0 min
5 exercises
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Sat
Deadlift Focus
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 12 Reps
Deficit Deadlift
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Sun
Bench Focus
Est. 0 min
5 exercises
Barbell Bench Press
6 Sets x 5 Reps
Bench Press (Pause Reps)
3 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
