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Powerlifting Program September-October 2024

authors -Wayne Nilsen
duration -7 weeks
sessions per week -4

Description -

A seven-week powerlifting program designed to improve strength and performance in squat, bench press, and deadlift.

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Routine -

September-October 2024 Block

Week of 9/8/24

Day 1: Squat Day

ExerciseSetsRepsRPEWeight (lb)
Squat vs avg band119RPE 9
Straight bar squat2AMRAP325 lbs
Heel elevated DB goblet squat310N/A
Banded leg curl150N/A
Banded Goodmornings150N/A

Day 2: Bench Day

ExerciseSetsRepsRPELoad
Bench Press358RPE 8
Spoto Press357RPE 7
DB Floor Press38N/A
DB side raises210+N/A
Pushdowns310+N/A

Day 3: Deadlift Day

ExerciseSetsRepsRPE% of Max
Raw warm up squat3850%
Deadlift536RPE 6
Barbell RDLs2107RPE 7
Leg press310+N/A
T bar Row310+N/A

Day 4: Accessory Upper

ExerciseSetsRepsLoad
Incline db press215+N/A
Seated OH DB press220N/A
DB tate press38+N/A
Pushdowns and db rear flys310N/A
hammer curls312+N/A

Week of 9/15/24

Day 1: Squat Day

ExerciseSetsReps% of Max
Squat5260%
Deadlift5160%
Walking lunges150N/A
Ab wheel or planks1As neededN/A

Day 2: Bench Day

ExerciseSetsReps% of Max
Bench Press3560%
Bamboo bar410+N/A
Banded chest flys150N/A
Banded pushdowns150N/A

Day 3: Deadlift Day

ExerciseSetsRepsRPE% of Max
Raw warm up squat3850%
Squat vs Light Band3360%
Pause deadlifts336RPE 6
Barbell Rows55N/A
Lat pulldowns310+N/A
Single leg curl / ext312+N/A

Day 4: Accessory Upper

ExerciseSetsRepsLoad
Incline db press215+N/A
Seated OH DB press220N/A
DB tate press38+N/A
Pushdowns and db rear flys310N/A
hammer curls312+N/A

Week of 9/22/24

Day 1: Squat Day

ExerciseSetsRepsRPE% of Max
Squat1AMRAP90%
Pause squat367RPE 7
Camber bar good mornings310N/A
Single leg DB RDLs312N/A
Walking lunges150N/A

Day 2: Bench Day

ExerciseSetsReps% of Max
Bench Press2AMRAP75%
Spoto press35N/A
DB Floor Press38N/A
DB side raises210+N/A
Pushdowns310+N/A

Day 3: Deadlift Day

ExerciseSetsRepsLoad
Raw warm up squat3855%
Deadlift1185%
23+75%
Heel elevated DB Goblet squat15055 lbs
Leg press310+N/A
T bar Row310+N/A

Day 4: Accessory Upper

ExerciseSetsRepsLoad
Incline db press215+N/A
Seated OH DB press220N/A
DB tate press38+N/A
Pushdowns and db rear flys310N/A
hammer curls312+N/A

Week of 9/29/24

Day 1: Squat Day

ExerciseSetsRepsRPELoad
SSB Squat356RPE 6
Pause squat367RPE 7
Camber bar good mornings310N/A
Single leg DB RDLs312N/A
Walking lunges150N/A

Day 2: Bench Day

ExerciseSetsRepsRPELoad
Bench Press13N/A
338RPE 8
DB Floor Press38N/A
DB side raises210+N/A
Pushdowns310+N/A

Day 3: Deadlift Day

ExerciseSetsReps% of Max
Raw warm up squat3855%
Deadlift1AMRAP90%
Barbell Row55N/A
Banded leg curl150N/A

Day 4: Accessory Upper

ExerciseSetsRepsLoad
Incline db press215+N/A
Seated OH DB press220N/A
DB tate press38+N/A
Pushdowns and db rear flys310N/A
hammer curls312+N/A

Week of 10/6/24

Day 1: Squat Day

ExerciseSetsRepsRPEWeight (lb)
Squat338RPE 8
Box squat210275 lbs
210N/A
Lat pulldowns48+N/A
seated single leg hamdstring curl310+N/A

Day 2: Bench Day

ExerciseSetsRepsRPEWeight (lb)
Bench Press138295 lbs
1 Brd Bench Press2107275 lbs
2107255 lbs
Tricep dips21+N/A
Chest flys150N/A
Front raises21+N/A
pushdowns1100N/A

Day 3: Deadlift Day

ExerciseSetsRepsLoad
Raw warm up squat3360%
Deadlift53405 lbs
Below knee rack pull28315 lbs
Walking lunges150N/A

Day 4: Accessory Upper

ExerciseSetsRepsLoad
Wide grip bench press220N/A
DB side raises215+N/A
DB rear raises215+N/A
rolling db tri ext38+N/A
biceps150N/A

Week of 10/13/24

Day 1: Squat Day

ExerciseSetsRepsWeight (lb)
Squat42440 lbs
18+N/A
belt squat28+N/A
ssb goodmornings38N/A
leg curl and leg ext220N/A

Day 2: Bench Day

ExerciseSetsRepsRPEWeight (lb)
Bench Press11315 lbs
raw reverse monster mini band338RPE 8
Tricep dips21+N/A
Chest flys150N/A
Front raises21+N/A
pushdowns1100N/A

Day 3: Deadlift Day

ExerciseSetsRepsWeight (lb)
Deadlift33430 lbs
Below knee rack pull25405 lbs
Leg press38+N/A
Single leg DB RDL310+N/A

Day 4: Accessory Upper

ExerciseSetsRepsLoad
Wide grip bench press220N/A
DB side raises215+N/A
DB rear raises215+N/A
rolling db tri ext38+N/A
biceps150N/A

Week of 10/20/24

Day 1: Squat Day

ExerciseSetsRepsWeight (lb)
Squat11495 lbs
Back offs22+440 lbs
ssb goodmornings38N/A
leg curl and leg ext220N/A

Day 2: Bench Day

ExerciseSetsRepsWeight (lb)
Bench Press53225 lbs
Bamboo bar210+N/A
close grip210+N/A
2 wide grip210+N/A
Banded pushdowns150N/A
Banded chest flys150N/A
Biceps150N/A

Day 3: Deadlift Day

ExerciseSetsRepsWeight (lb)
Deadlift11485 lbs
Deadlift vs avg band (grey)33275 lbs
Leg press38+N/A
single leg hamsting DB RDL310+N/A

Day 4: Accessory Upper

ExerciseSetsRepsLoad
Wide grip bench press220N/A
DB side raises215+N/A
DB rear raises215+N/A
rolling db tri ext38+N/A
biceps150N/A

Week of 10/27/24

Day 1: Squat Day

ExerciseSetsRepsWeight (lb)
Squat11495 lbs
Back offs22+440 lbs
ssb goodmornings38N/A
leg curl and leg ext220N/A

Day 2: Bench Day

ExerciseSetsRepsWeight (lb)
Bench Press53225 lbs
Bamboo bar210+N/A
close grip210+N/A
2 wide grip210+N/A
Banded pushdowns150N/A
Banded chest flys150N/A
Biceps150N/A

Day 3: Deadlift Day

ExerciseSetsRepsWeight (lb)
Deadlift11485 lbs
Deadlift vs avg band (grey)33275 lbs
Leg press38+N/A
single leg hamsting DB RDL310+N/A

Day 4: Accessory Upper

ExerciseSetsRepsLoad
Wide grip bench press220N/A
DB side raises215+N/A
DB rear raises215+N/A
rolling db tri ext38+N/A

Written By@powerpro

Last Updated9/25/2024

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