Strength Training 3. Week

8-Week Advanced Powerlifting Program / Workout Plan

Bench Press

Equipment: Barbell, Bench, Full Gym

4 Sets

3 Reps

60-120 Rest

1RM-%85-90 Duration

Close Grip Bench Press

Equipment: Barbell, Bench, Full Gym

Close Grip Bench Press

3 Sets

6 Reps

60-120" Rest

1RM-%75-80 Duration

Push Press

Equipment: Barbell, Full Gym

3 Sets

5 Reps

60-120" Rest

1RM-%75-80 Duration

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

6 Reps

60-120" Rest

1RM-%75-80 Duration

Push-down

Equipment: Cable, Full Gym

3 Sets

6 Reps

60-120" Rest

1RM-%75-80 Duration

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

2 Sets

15-20 Reps

60" Rest

Workouts Tips

RESTWorkout Plan Power Workout 3.WeekWorkout Plan