madamsamuel
12 week powerlifting program
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The 12 week powerlifting program routine by madamsamuel is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
12 week powerlifting program to make max gains of 1 rep max. ...
Day 1
Day 2
Day 9
day 1
Est time: 76 min
10 exercises
Rowing
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:05
Barbell Deep Squat
Upper Legs
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Row
Back
Sets
5
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Bench Squat
Upper Legs
Sets
4
Reps
4
Interval
00:00
Rest Time
01:00
Barbell Bench Press (Close Grip)
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Kettlebell Thruster
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Back Extension (Prone)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:12
Pull-Up
Back
Sets
3
Reps
5
Interval
00:00
Rest Time
01:00
