classic powerlifting

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4 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

squad and Legs 5 exercises, 47 mins

chest, shoulders and Back 6 exercises, 56 mins

Machine Fly	3x8 reps	rest: 120s
Dumbbell Lateral Raise	3x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 120s

bench 5 exercises, 48 mins

triceps, biceps and calves 7 exercises, 1 hr 6 mins

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 120s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 120s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 120s
EZ Bar Close Grip Curl	3x8 reps	rest: 120s
Machine Calf Raise	3x8 reps	rest: 120s

deadlift and abs 6 exercises, 57 mins

Barbell Deadlift	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 120s
Dumbbell One-Arm Row	3x8 reps	rest: 120s
Back Hyperextension	3x8 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 120s
Cable Kneeling Crunch	3x8 reps	rest: 120s