Sample Powerlifting Plan.

Video Tutorial of the Training Program - https://www.loom.com/share/

a7e9801439264f39a45dc76eaf64abfb
Training Plan - Overview:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Resistant Bench Deadlift Squat Rest Lower Upper Rest

Training

Abs Abs Abs Abs

Daily Breakdown:

Bench Press Session.

Exercise Sets Reps Rest Intensity (out Youtube Link:

of 10
intenististy)

Barbell Bench 5 Build to a 5RM 1 minute 8 https://

Press at RPE 8, drop www.youtube.c
10% 4X5 om/watch?
v=gRVjAtPip0Y

Plate elevated 3 12 1 minute 8 https://

press up with www.youtube.c
weight on om/watch?
back v=KadL9HpmW
Sg

Pull Ups with 5 5 1 minute 8 https://

weighted belt www.youtube.c
om/watch?
v=IpxAG2z91Ys

Lat Pull Down 2 20 1 minute 8 https://

www.youtube.c
om/watch?
v=0oeIB6wi3es
&t=2s

Cable Curls 2 20 1 minute 8 https://

www.youtube.c
om/watch?
v=QZEqB6wUP
xQ&t=14s

Floor Barbell 2 15 1 minute 8 https://

Skull Crushers www.youtube.c
om/watch?
v=3rrrpsRKDi0

Deadlift Session.
Exercise Sets Reps Rest Intensity Youtube Link:

Deadlift 4 Build to a 5RM 2 minutes 7 https://

at RPE 8, drop www.youtube.c
10% 4X5 om/watch?
v=ytGaGIn3SjE

Barbell bent 3 8 1 minute 8 https://

over rows www.youtube.c
om/watch?
v=vT2GjY_Ump
w

Back 3 12 1 minute 8 https://

Extensions www.youtube.c
om/watch?
v=ph3pddpKzz
w&t=2s

Leg Press 3 20 1 minute 8 https://

www.youtube.c
om/watch?
v=IZxyjW7MPJ
Q

Squat Session.

Exercise Sets Reps Rest Intensity Youtube Link:

Barbell Back 4 6 2 minutes 7 https://

Squat (1 www.youtube.c
second pause om/watch?
at the bottom) v=C8MYeGhmn
-U

Barbell Good 4 8-10 1 minute 8 https://

Mornings www.youtube.c
om/watch?
v=vKPGe8zb2S
4

Back 3 12 1 minute 8 https://

Extensions www.youtube.c
om/watch?
v=ph3pddpKzz
w&t=2s

Heel Elevated 3 20 1 minute 8 https://

Goblet Squat www.youtube.c
( put plates om/watch?
underneath v=gpNky6gvse
your heels) Q
Lower Session

Exercise Sets Reps Rest Intensity Youtube Link:

Safety Bar 5 5 2 minutes 7 https://

Squats www.youtube.c
om/watch?
v=b2jmZyptN64

Good 3 12 1 minute 8 https://

Mornings www.youtube.c
om/watch?
v=vKPGe8zb2S
4&t=2s

Leg Press 3 20 1 minute 8 https://

www.youtube.c
om/watch?
v=IZxyjW7MPJ
Q

Hamstring curl 2 20 1 minute 8 https://

www.youtube.c
om/watch?
v=Gbcgewbuw
MI

Leg 2 20 1 minute 8 https://

Extensions www.youtube.c
om/watch?
v=YyvSfVjQeL0

Upper Session

Exercise Sets Reps Rest Intensity (out Youtube Link:

of 10
intenististy)

Barbell 5 5 1 minute 8 https://

Overhead www.youtube.c
Press om/watch?
v=2yjwXTZQDD
I

DB Bench 4 12-15 1 minute 8 https://

Press www.youtube.c
om/watch?
v=5n9TlaoRD58

Lat pull down 5 10 1 minute 8 https://

www.youtube.c
om/watch?
v=lueEJGjTuPQ

Lateral Raises 3 12-15 1 minute 8 https://

www.youtube.c
om/watch?
v=zpUTA5i16kA
Exercise Sets Reps Rest Intensity (out Youtube Link:
of 10
intenististy)

DB Barbell 3 12-15 1 minute 8 https://

curl 4 second www.youtube.c
negative om/watch?
v=QZEqB6wUP
xQ

Over head 3 12-15 1 minute 8 https://

rope tricep www.youtube.c
extensions om/watch?
v=SLYwsE_W1
eM

Abs/Core Session

Exercise Sets Reps Rest Intensity Youtube Link:

Side Plank 4 30 seconds on 2 minutes 9 https://

each side www.youtube.c
om/watch?
v=N_s9em1xTq
U

Plank 5 45 seconds 2 minutes 9 https://

www.youtube.c
om/watch?
v=pSHjTRCQxI
w

Dead Bugs 2 20 2 minutes 7 https://

www.youtube.c
om/watch?
v=g_BYB0R-4
Ws
 Enjoyed This Session? Find Out More About Me!

Joab is a Level 4 Personal Trainer and Certi ed Strength and

Conditioning Coach, with a Bachelor’s and Master’s Degree in
Strength and Conditioning. This is the highest level taught of
academic quali cation, in health and tness.

Joab has an extensive background through his professional

experiences within the industry, ranging from working with
international professional athletes to working in independent gyms
with clients who have never set foot in a gym before.

Health and Fitness is his passion and he has played sports from an
early age which led to high sporting achievements, including playing
for Exeter Chiefs Academy. This rst introduced Joab to an array of
knowledgeable coaches and outstanding athletes, which helped him
sharpen and perfect his skills in the art of coaching.

So if you’re a complete beginner or even if you’re advanced, Joab can

help you level up in your ability, physique or general well-being, to
achieve the goal you’ve always envisioned.

Contact:
Email: [email protected]

Phone: 07817715204
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