Beginners Powerlifting 8 Week Program

Choose your exercises, stick to these for each spreadsheet

Squat variation Options
1 Tempo Squat 3:1:0
2 Pause Squat

Bench Variation Options

1 Feet Up Bench
2 Close Grip
3 Spoto Press

Optional Exercise Options

1 Press ups
2 Goblet Squats
3 Single Arm Tricep Pushdowns
4 Hammer Curls

Percentage and Difficulty

Percentage % Anywhere you see % is a percentage of your 1 rep max to use
for that set/sets
Eg. You have a 1 rep max of 100kg on squat
Program says 6reps x 3sets at 70%
60% of 100kg is 60kg, which is the weight you will use for your set

Difficulty Anywhere you see Difficultly this is how hard the set should be to
to complete. Ranging on a scale of 5-10.
With a difficulty of 5 being an easy set you fee you have 5+ reps left
in the tank when set is finished
With a difficulty of 10 being a very difficult set more or less to failure
or as close to as you can
6= 4 reps left, 7=3 reps left, 8=2 reps left, 9=1 rep left

Additional Info

Failing reps on % If you fail any sets on the Squat, Bench, Deadlift take your 1 rep max
down by 2.5-5kg for that exercise

Finding 1 rep max If you do not know your 1 rep max before starting this program take
best set you have done and plug the numbers into this page to find
an estimated 1 rep max
https://strengthlevel.com
 Week 1 Week 3
Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10
Squat 3 8 60% Bench Paused 4 7 60% Squat 3 8 72.50% Bench Paused 4 7 70%
Barbell Row 3 10 7 Lat Pull Down Close Grip 3 12-15 7 Barbell Row 3 10 9 Lat Pull Down Close Grip 3 12-15 9
Day 1 Full Body DB Shoulder Press 3 10-12 8 Day 2 Upper Body Side Lateral Raises 3 15 8 Day 1 Full Body DB Shoulder Press 3 10-12 8 Day 2 Upper Body Side Lateral Raises 3 12 10
Bulgarian Split Squat 2 8 each foot 7 Chest Supported DB Row 4 10 7 Bulgarian Split Squat 3 8 each foot 8 Chest Supported DB Row 4 8-12 8
Floor Press DB Bench 4 8 8 Bicep Curls w Cables 3 12-15 8 Floor Press DB Bench 4 8 9 Bicep Curls w Cables 2 15 10
Face Pulls 3 15 8 Tricep Pushdowns 4 12-15 9 Face Pulls 3 15 9 Tricep Pushdowns 3 12 8

Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10
Squat Variation 4 4 70% Bench Variation 5 3 70% Squat Variation 4 4 77.50% Bench Variation 5 3 80%
Deadlift 3 5 65% Barbell RDL 4 10 7 Deadlift 3 5 75% Barbell RDL 3 10 8
Day 3 Lower Body Leg Extensions 2 15 8 Day 4 Full Body (2) Over Head Press 3 8 7 Day 3 Lower Body Leg Extensions 2 15 10 Day 4 Full Body (2) Over Head Press 4 10 8
Strict Plank 4 30s Single Arm DB Row 3 12 8 Strict Plank 4 40s Single Arm DB Row 3 12
Dips 4 10 7 Dips 4 10 9
Optional Exercise 3 10-15 9 Optional Exercise 3 15 10

Week 2 Week 4
Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10
Squat 3 8 65% Bench Paused 4 7 65% Squat 3 7 75% Bench Paused 3 6 77.50%
Barbell Row 3 10 8 Lat Pull Down Close Grip 3 12-15 8 Barbell Row 3 10 9 Lat Pull Down Close Grip 3 12 7
Day 1 Full Body DB Shoulder Press 3 10-12 8 Day 2 Upper Body Side Lateral Raises 3 15 9 Day 1 Full Body DB Shoulder Press 3 12 7 Day 2 Upper Body Side Lateral Raises 2 15 9
Bulgarian Split Squat 2 8 each foot 7 Chest Supported DB Row 4 10 8 Bulgarian Split Squat 3 8 each foot 8 Chest Supported DB Row 3 10 8
Floor Press DB Bench 4 8 9 Bicep Curls w Cables 3 12-15 9 Floor Press DB Bench 4 8 9 Bicep Curls w Cables 3 15 9
Face Pulls 3 15 8 Tricep Pushdowns 4 12-15 8 Face Pulls 3 15 10 Tricep Pushdowns 4 12-15 7

Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10
Squat Variation 4 4 75% Bench Variation 5 3 75% Squat Variation 4 3 82.50% Bench Variation 4 2 85%
Deadlift 3 5 70% Barbell RDL 4 10 8 Deadlift 4 4 80% Barbell RDL 3 8 8
Day 3 Lower Body Leg Extensions 2 15 9 Day 4 Full Body (2) Over Head Press 3 8 7 Day 3 Lower Body Leg Extensions 2 20 10 Day 4 Full Body (2) Over Head Press 4 6 7
Strict Plank 4 30s Single Arm DB Row 3 12 8 Strict Plank 4 45s Single Arm DB Row 3 15 7
Dips 4 10 7 Dips 2 10 9
Optional Exercise 3 10-15 9 Optional Exercise 3 10 10
 Week 1 Week 3
Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10
Squat 1 4 70% Bench Paused 1 3 70% Squat 1 3 82.5 % Bench Paused 1 3 82.5 %
Squat 3 5 60% Bench Paused 3 5 62.5 % Squat 3 3 72.5 % Bench Paused 3 5 70%
Day 1 DB Shoulder Press) 3 8-10 7 Day 2 Seated Cable Row 4 12 8 Day 1 DB Shoulder Press) 3 10 8 Day 2 Seated Cable Row 3 10 9
Hamstring Curls 3 12 7 Side Lateral Raised 2 15 7 Hamstring Curls 3 12 8 Side Lateral Raised 3 12 9
Incline DB Bench 2 12 9 Tricep Pushdowns 3 10 8 Incline DB Bench 2 8 10 Tricep Pushdowns 3 15 8
Chest Supported Row 3 15 8 Optional Exercise 4 8-12 9 Chest Supported Row 3 12 9 Optional Exercise 4 8-12 9

Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Reps Sets Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Reps Sets Percentage %/ Difficulty 5-10
Squat Variation 3 5 60% Bench Variation 3 7 62.5 % Squat Variation 3 5 70% Bench Variation 3 6 70%
Deadlift 1 2 72.5 % Barbell RDL 4 8 7 Deadlift 1 2 85% Barbell RDL 4 8 9
Day 3 Deadlift 3 4 60% Day 4 Leg Press 2 15 8 Day 3 Deadlift 3 4 70% Day 4 Leg Press 2 12 8
Leg Extensions 3 12 8 Dips 3 Failure 10 Leg Extensions 3 10 8 Dips 3 Failure 10
Deadbugs 4 30s Single Arm Row 3 12 7 Deadbugs 4 40s Single Arm Row 3 12 8
Optional Exercise 3 8-12 9 Seated Shoulder Press Barbell 4 8 8 Optional Exercise 2 12-15 10 Seated Shoulder Press Barbell 3 8 8

Week 2 Week 4
Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10
Squat 1 4 77.5 % Bench Paused 1 3 77.5 % Squat 1 2 90% Bench Paused 1 2 90 %
Squat 3 5 65% Bench Paused 3 5 67.5 % Squat 2 4 75% Bench Paused 2 5 72.5 %
Day 1 DB Shoulder Press) 3 8-10 8 Day 2 Seated Cable Row 4 12 9 Day 1 DB Shoulder Press) 3 8 7 Day 2 Seated Cable Row 3 10 8
Hamstring Curls 3 12 8 Side Lateral Raised 2 15 8 Hamstring Curls 2 12 7 Side Lateral Raised 3 15 7
Incline DB Bench 2 12 9 Tricep Pushdowns 3 10 8 Incline DB Bench 2 10 9 Tricep Pushdowns 3 12 8
Chest Supported Row 3 15 9 Optional Exercise 4 8-12 9 Chest Supported Row 3 12 8 Optional Exercise 4 12-15 9

Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Reps Sets Percentage %/ Difficulty 5-10 Exercise Sets Reps Percentage %/ Difficulty 5-10 Exercise Reps Sets Percentage %/ Difficulty 5-10
Squat Variation 3 5 65% Bench Variation 3 7 67.5 % Squat Variation 3 4 72.5 % Bench Variation 3 7 70%
Deadlift 1 2 80% Barbell RDL 4 8 8 Deadlift 1 2 92.5 % Barbell RDL 4 8 8
Day 3 Deadlift 3 4 67.5 % Day 4 Leg Press 2 15 8 Day 3 Deadlift 2 4 70% Day 4 Leg Press 2 10 8
Leg Extensions 3 12 9 Dips 3 Failure 10 Leg Extensions 2 15 8 Dips 2 Failure 10
Deadbugs 4 30s Single Arm Row 3 12 9 Deadbugs 4 40s Single Arm Row 3 12 7
Optional Exercise 3 8-12 9 Seated Shoulder Press Barbell 4 8 8 Optional Exercise 3 12-15 10 Seated Shoulder Press Barbell 3 10 8