dennisgeslani
DUP Powerlifting (Squat Focused)
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Sport
Advanced
Barbell
Plan Details
The DUP Powerlifting (Squat Focused) routine by dennisgeslani is a 5 day workout plan. It is a advanced level plan to achieve sport fitness goals.
Plan Description
Add 5-10lbs every week for stregth days (5x5) then schedule a deload every 8 to 12 weeks or as neede...
Mon
Tue
Thu
Fri
Sat
Squat 5x5(80%1RPM) 3x8(70%1RPM), Deadlift4x8(70%1RPM)
Est time: 65 min
6 exercises
Barbell Squat
Upper Legs
Sets
5
Reps
5
Interval
00:00
Rest Time
03:00
Barbell Squat
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Hip Thrust
Glutes
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Barbell Deadlift
Back
Sets
4
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Walking Lunge
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Barbell Ab Rollout (Kneeling)
Abs
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
