Workout Routine

Free

Powerlifting

by Nicosbart

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Squat 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
110 lbs
6
120 sec
2
67% 1RM
100 lbs
6
120 sec
3
65% 1RM
100 lbs
7
120 sec
4
65% 1RM
100 lbs
7
120 sec

squat

4 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
120 sec
2
65% 1RM
100 lbs
10
120 sec

close-grip bench press

2 sets