7-Week Powerlifting Program

The workout

1. 1
   

   Deadlift

   Hip · Leg · Back / Wing

   Sets1 Reps2 Time1RM-%90-95 Rest90-120
2. 2
   

   Barbell Squat

   Hip · Leg

   Sets1 Reps6 Time1RM-%80-85 Rest60-120 sec
3. 3
   

   Pull-Up

   Back / Wing · Calisthenic

   Sets1 Reps6 Rest60-120 sec
4. 4
   

   Seated Row Machine

   Back / Wing

   Sets1 Reps6 Time1RM-%80-85 Rest60-120
5. 5
   

   Leg Curl

   Leg

   Sets1 Reps6 Time1RM-%80-85 Rest60-120 sec
6. 6
   

   Dumbbell Curl

   Biceps

   Sets1 Reps10 Time1RM-%80-85 Rest60-120 sec