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12 week powerlifting program
Bulking
Intermediate
Barbell
Plan Details
The 12 week powerlifting program routine by madamsamuel is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
12 week powerlifting program to make max gains of 1 rep max.
Routine detail
Day 1
day 1
Est. 76 min
10 exercises
Rowing
1 Set
Barbell Deep Squat
6 Sets x 10 Reps
Dumbbell Incline Bench Row
5 Sets x 10 Reps
Barbell Bench Squat
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Pull-Up
3 Sets x 5 Reps
Day 2
day 2
Est. 70 min
9 exercises
Rowing
1 Set
Barbell Sumo Deadlift
4 Sets x 4 Reps
Barbell Bench Press
6 Sets x 10 Reps
Barbell Deadlift
4 Sets x 4 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Day 9
day misc
Est. 204 min
6 exercises
Treadmill Running
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Box Jump Multiple Response
3 Sets x 8 Reps
Plank
3 Sets
Machine Assisted Pull-Up
3 Sets x 8 Reps
