Strength Training

8-Week Advanced Powerlifting Program / Workout Plan

Bench Press

Equipment: Barbell, Bench, Full Gym

4 Sets

5-7 Reps

60-120 Rest

1RM-%75-80 Duration

Close Grip Bench Press

Equipment: Barbell, Bench, Full Gym

Close Grip Bench Press

3 Sets

8 Reps

60-120" Rest

1RM-%70 Duration

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

Barbell Military Press (Overhead press)

3 Sets

8 Reps

60-120" Rest

1RM-%70-75 Duration

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

10 Reps

60-120" Rest

1RM-%70 Duration

Push-down

Equipment: Cable, Full Gym

3 Sets

10 Reps

60-120" Rest

1RM-%75 Duration

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

2 Sets

15-20 Reps

60" Rest

Power WorkoutWorkout Plan