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Powerlifting Program

The document outlines a bench press workout with increasing weights over 3 sessions. The first session involves 3 sets of bench press at 75%, 80%, and 85% of a max weight, totaling 55kg, 57.5kg, and 62.5kg respectively. The second session increases each weight by 5kg. The third session further increases each weight by 10kg from the original weights. Additional shoulder exercises of lateral raise, shoulder barbell press, and front raise are listed at the end.

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Severi Nurminen
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397 views1 page

Powerlifting Program

The document outlines a bench press workout with increasing weights over 3 sessions. The first session involves 3 sets of bench press at 75%, 80%, and 85% of a max weight, totaling 55kg, 57.5kg, and 62.5kg respectively. The second session increases each weight by 5kg. The third session further increases each weight by 10kg from the original weights. Additional shoulder exercises of lateral raise, shoulder barbell press, and front raise are listed at the end.

Uploaded by

Severi Nurminen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Bench Press 7×5 75% 55kg

Bench Press 8×4 80% 57,5kg


Bench Press 10×3 85% 62,5kg

Bench Press 7×5 75% + 5kg 60kg


Bench Press 8×4 80% + 5kg 62,5kg
Bench Press 10×3 85% + 5kg 67,5kg

Bench Press 7×5 75% + 10kg 65kg


Bench Press 8×4 80% + 10kg 67,5kg
Bench Press 10×3 85% + 10kg 72,5kg

Lateral Raise 5×12


Shoulder BB Press 5×8
Front Raise 5×12

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