Gladiators Only Barbell Club
Powerliftinga 12 week program that is meant to bring the average gym goer into the world of powerlifting with easy to follow simplistic style training that can be done in a commercial big box gym , a hardcore warehouse gym or even in your own garage, all you need is a barbell and some plates! written by a current state record holding nationally qualified powerlifter lets eat!
(this is not meant to be a prep for your first meet or any meet, follow this program to optimize your training and claim your true strength)
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
6, 6, 6, 2, 2 @ 55, 65, 75, 80, 80 %
B
Paused Back Squat
3 x 4 @ 75 lb
C
Split Squat
3 x 8 @ 50 %
D
Walking Lunges
2 x 2
E
Ab Wheel
3 x 10
A
Bench Press
10, 8, 8, 3, 3, 2 @ 50, 60, 60, 75, 75, 80 %
B
Incline DB Bench Press
4 x 8 @ 50 %
C
Seated DB Press
4 x 8 @ 50 %
D
Tricep Pushdown
5 x 10 @ 60 %
E
DB Overhead Tricep Extension
4 x 8 @ 50 %
F
Push-Up
3 x MAX
A
Deadlift
5 x 7 @ 50, 60, 70, 70, 70 %
B
Pendlay Row
4 x 8 @ 75 %
C
Bent Over Row
4 x 8 @ 60 %
D
Single Arm DB Row
4 x 10
E
Lat Pulldown
5 x 10
F
Pull-Up
3 x MAX
A
Back Squat
8, 4, 4, 4, 4 @ 30, 50, 70, 75, 75 %
B
Split Squat
3 x 12
C
Bench Press
8, 8, 8, 3, 3, 3 @ 50, 50, 50, 75, 75, 75 %
D
Incline DB Bench Press
3 x 10
E
Ab Wheel
3 x 10
A
Deadlift
7, 7, 7, 7, 7, 3 @ 30, 40, 50, 70, 70, 80 %
B
Bent Over Row
3 x 8 @ 65 %
C
Pendlay Row
3 x 6 @ 75 %
D
Deficit Deadlift
3 x 7 @ 65 %
E
Barbell RDL
3 x 8 @ 60 %
F
Ab Wheel
3 x 10
