Workout Routine

Free

MAPS Powerlifting Phase 1

by jrogers90

Download free Hardy app
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Bench Press Week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

bench press

3×8

Dips (BW)

Set
Reps
Rest time
1
8
180 sec
2
8
180 sec
3
8
180 sec

Dips (BW)

3×8

Swiss Ball Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

Swiss Ball Flys

3×20

Band Push-Ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

Band Push-Ups

3×10+

plank

Set
Time
Rest time
1
100 sec
100 sec

plank

1×100 s

Squat Week 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

squat

3×8

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

step-up

3×8

Single Leg Band Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Single Leg Band Leg Curls

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

leg extension

2×8

Shoulder Press Week 1

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

seated shoulder press

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec

lateral raise

2×20

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Seated Arnold's

3×8

Pull Aparts

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec

Pull Aparts

2×8

Upright Rows

Set
Reps
Rest time
1
12
120 sec
2
12
120 sec

Upright Rows

2×12

Deadlift Week 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

deadlift

2×8

Single Arm Lat Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Single Arm Lat Pulldowns

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chest supported rows

3×8

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

reverse curl

2×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

hammer curl

2×8

Bench Press Week 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

bench press

4×8

Dips (BW)

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Dips (BW)

3×8

Swiss Ball Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

Swiss Ball Flys

3×20

Band Push-Ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

Band Push-Ups

3×10+

plank

Set
Time
Rest time
1
100 sec
100 sec

plank

1×100 s

Squat Week 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

squat

4×8

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

step-up

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

leg curl

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

leg extension

2×8

Shoulder Press Week 2

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

seated shoulder press

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

lateral raise

3×20

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Seated Arnold's

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

face pull

2×8

Cable Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Cable Upright Rows

2×12

Deadlift Week 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

deadlift

3×8

Single Arm Lat Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Single Arm Lat Pulldowns

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chest supported rows

3×8

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

reverse curl

2×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

hammer curl

2×8

Bench Press Week 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec
5
–
–
8
180 sec

bench press

5×8

Dips (BW)

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Dips (BW)

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

fly

3×20

Band Push-Ups

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Band Push-Ups

3×8

plank

Set
Time
Rest time
1
100 sec
100 sec

plank

1×100 s

Squat Week 3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec
5
–
–
8
180 sec

squat

5×8

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

step-up

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

leg curl

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec

leg extension

2×20

Shoulder Press Week 3

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec
5
–
–
8
180 sec

seated shoulder press

5×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

lateral raise

3×20

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Seated Arnold's

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

face pull

3×8

Cable Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Cable Upright Rows

3×12

Deadlift Week 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
8
300 sec
3
–
–
8
300 sec
4
–
–
8
300 sec

deadlift

4×8

Single Arm Lat Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Single Arm Lat Pulldowns

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chest supported rows

3×8

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

reverse curl

2×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

hammer curl

2×8