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Formatted Powerlifting Program

The document outlines a two-day workout plan for Week 1, focusing on strength training exercises including squats, bench presses, deadlifts, and various accessory movements. Each exercise specifies the number of sets, repetitions, and the Rate of Perceived Exertion (RPE) ranging from 7 to 8. The plan emphasizes progressive overload with consistent weight across multiple sessions.

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Sumati Foods
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15 views3 pages

Formatted Powerlifting Program

The document outlines a two-day workout plan for Week 1, focusing on strength training exercises including squats, bench presses, deadlifts, and various accessory movements. Each exercise specifies the number of sets, repetitions, and the Rate of Perceived Exertion (RPE) ranging from 7 to 8. The plan emphasizes progressive overload with consistent weight across multiple sessions.

Uploaded by

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

Week

Week 1 - Day 1
Squat
4
8
RPE 7-8
Weight
Squat
4
8
RPE 7-8
Weight
Bench Press
4
8
RPE 7
Weight
Bench Press
4
8
RPE 7
Weight
Deadlift
4
6
RPE 7
Weight
Deadlift
4
6
RPE 7
Weight
Accessory
Leg Curls
3
12
RPE 7
Weight
Accessory
Calf Raises
3
15
RPE 7
Weight
Accessory
Lunges
3
12
RPE 7
Weight
Week 1 - Day 2
Squat
4
8
RPE 7-8
Weight
Squat
4
8
RPE 7-8
Weight
Bench Press
4
8
RPE 7
Weight
Bench Press
4
8
RPE 7
Weight
Deadlift
4
6
RPE 7
Weight
Deadlift
4
6
RPE 7
Weight
Accessory
Rows
3
12
RPE 7
Weight
Accessory
Overhead Press
3
12
RPE 7
Weight
Accessory
Tricep Extensions
3
12
RPE 7
Weight

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