Scribd Logo
Upload

Welcome to Scribd!

  • Powerlifting Size Excel Worksheet 2

    Uploaded by

    wesley
    91 views36 pages
    This document outlines a 4 day strength training program. Day 1 focuses on squats, deadlifts, chin ups, and rows. Day 2 focuses on bench press, close grip bench, and military press variations. Day 3 has squats, pull ups, and back extensions as main lifts. Day 4's main lifts are bench press, shrug variations, and close grip bench. Each day includes warm up sets, main lifts, accessory work, and mobility exercises. Rep ranges and sets are provided for each exercise.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 4 day strength training program. Day 1 focuses on squats, deadlifts, chin ups, and rows. Day 2 focuses on bench press, close grip bench, and military press variations. Day 3 has squats, pull ups, and back extensions as main lifts. Day 4's main lifts are bench press, shrug variations, and close grip bench. Each day includes warm up sets, main lifts, accessory work, and mobility exercises. Rep ranges and sets are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    91 views36 pages

    Powerlifting Size Excel Worksheet 2

    Uploaded by

    wesley
    This document outlines a 4 day strength training program. Day 1 focuses on squats, deadlifts, chin ups, and rows. Day 2 focuses on bench press, close grip bench, and military press variations. Day 3 has squats, pull ups, and back extensions as main lifts. Day 4's main lifts are bench press, shrug variations, and close grip bench. Each day includes warm up sets, main lifts, accessory work, and mobility exercises. Rep ranges and sets are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 36

    Squat max 0 Enter one rep max to the left in each week.

    Numbers will auto-p


    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Squat 5 6 0 Bench Press 5 6
    Overload 1 AMRAP Overload 1 AMRAP
    Deadlift Variation 4 6 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    1
    k. Numbers will auto-populate, use workout guide from webiste for further explanation and guidance!

    Weight Day 3 Sets Reps Weight Day 4


    Warm-Up Warm-Up
    0 Pull-Ups 50 Shrug Variation
    Pause Squat 3 5 Closegrip Bench
    Ab Exercise

    Main Lifts Main Lifts


    0 Squat 5 10 0 Bench Press
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation
    Lat Pulldowns 5 10-15 Military Press Variation
    Curl Variation 3 10-15 Push-Ups
    Weighted Plank 3 60-90 Triceps Ext Variation
    Reverse Flyes
    Lateral Raises
    Mobility work 10+ Min Abs Exercise

    Mobility Work

    2
    Sets Reps Weight

    3 10
    3 5-15
    3 10

    5 10 0

    3 10-15
    3 10-15
    3 Failure
    3 10-15
    3 10-20
    3 10-15
    100

    10+ Min

    3
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Deadlift 6 4 0 Bench Press Variation 4 6 0
    Overload 1 AMRAP Overload 1 AMRAP
    Squat Variation 4 6 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Side Planks 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    4
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 5 10 0 Bench Press 5 10
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    5
    Weight

    6
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Squat 6 4 0 Bench Press 6 4 0
    Overload 1 AMRAP Overload 1 AMRAP
    Deadlift Variation 4 6 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    7
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 4 10 0 Bench Press 4 10
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    8
    Weight

    9
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Squat 4 5-10 0 Bench Press 4 5-10 0
    Overload Squat 1 AMRAP Overload 1 AMRAP

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    10
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 4 10 0 Bench Press 4 10
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    11
    Weight

    12
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Deadlift 7 3 0 Bench Press Variation 4 8 0
    Overload 1 AMRAP Overload 1 AMRAP
    Squat Variation 3 8 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    13
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 4 8 0 Bench Press 4 8
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    14
    Weight

    15
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Squat 8 3 0 Bench Press 8 3 0
    Overload 1 AMRAP Overload 1 AMRAP
    Deadlift Variation 4 5 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    16
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 4 8 0 Bench Press 4 8
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    17
    Weight

    18
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Deadlift 8 2 0 Bench Press Variation 4 8 0
    Overload 1 AMRAP Overload 1 AMRAP
    Squat Variation 3 8 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    19
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 4 8 0 Bench Press 4 8
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    20
    Weight

    21
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Squat 4 5-10 0 Bench Press 4 5-10 0
    Overload 1 AMRAP Overload 1 AMRAP

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    22
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 5 8 0 Bench Press 5 8
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    23
    Weight

    24
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Squat 8 2 0 Bench Press 8 2 0
    Overload 1 AMRAP Overload 1 AMRAP
    Deadlift Variation 4 5 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    25
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 5 6 0 Bench Press 5 6
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    26
    Weight

    27
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Deadlift 10 1 0 Bench Press Variation 4 8 0
    Overload 1 AMRAP Overload 1 AMRAP
    Squat Variation 3 6 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    28
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 5 6 0 Bench Press 5 6
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    29
    Weight

    30
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Squat 10 1 0 Bench Press 10 1 0
    Overload 1 AMRAP Overload 1 AMRAP
    Deadlift Variation 4 5 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    31
    Day 3 Sets Reps Weight Day 4 Sets Reps
    Warm-Up Warm-Up
    Pull-Ups 50 Shrug Variation 3 10
    Pause Squat 3 5 Closegrip Bench 3 5-15
    Ab Exercise 3 10

    Main Lifts Main Lifts


    Squat 5 6 0 Bench Press 5 6
    Back Ext. 3 5

    Accessory Work Accessory Work


    Leg Curl 3 10-15 Dumbell Press Variation 3 10-15
    Lat Pulldowns 5 10-15 Military Press Variation 3 10-15
    Curl Variation 3 10-15 Push-Ups 3 Failure
    Weighted Plank 3 60-90 Triceps Ext Variation 3 10-15
    Reverse Flyes 3 10-20
    Lateral Raises 3 10-15
    Mobility work 10+ Min Abs Exercise 100

    Mobility Work 10+ Min

    32
    Weight

    33
    Squat max 0
    Bench Max 0
    Deadlift Max 0

    Day 1 Sets Reps Weight Day 2 Sets Reps Weight


    Warm-Up Warm-Up
    Weighted Chin ups 1 25 Closegrip Bench 3 5-15 0
    Box Jump 3-5 3 Abs Exercise 3 5-10
    Pause Squat 3 5 0

    Main Lifts Main Lifts


    Squat 5 3 0 Bench Press 5 3 0
    Overload 1 AMRAP Overload 1 AMRAP
    Deadlift 5 3 0

    Accessory Work Accessory Work


    Dumbell Row 4 6-8 Dumbell Press Var. 4 6-8
    Bicep Curl Variation 4 8-10 Military Press Var 3-5 3-8
    Grip Holds 3 45 sec. Tricep Ext. Variation 4-5 6-10
    Face Pulls 5 8-10
    Mobility Work 10+ min Rotary Cuff Work 100

    Side Bends 3 10-20


    Weighted Ab Exercise 5 10

    Mobility 10+ Min

    34
    35
    36

    You might also like