PEI Powerlifting

DAY 1

 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Squat (12, 10, 8 reps) 

 Deadlifts  Goal is:

 Week 1 - 60% of ORM (8 reps) 

 Week 2 - 65% of ORM (6 reps) 

 Week 3 - 70% of ORM (5 reps) 

 Week 4 - 75% of ORM (4 reps) 

 Week 5 - 80% of ORM (3 reps) 

 Week 6 - 85% of ORM (2 reps) 

 Week 7 - 90% of ORM (1 rep) 

 Bent over rows (10, 8, 6, 6 reps) 

Seated rows (8 reps) 

 Pulldowns in front (8 reps) 

 Barbell shrugs (10 reps) 

ABS

DAY 2

 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Bench Press  Goal is:

 Week 1 - 60% of ORM (8 reps) 

 Week 2 - 65% of ORM (6 reps) 

 Week 3 - 70% of ORM (5 reps) 

 Week 4 - 75% of ORM (4 reps) 

 Week 5 - 80% of ORM (3 reps) 

 Week 6 - 85% of ORM (2 reps) 

 Week 7 - 90% of ORM (1 rep) 

 Incline Bench Press (6 reps) 

 Triceps pushdown (8 reps) 

 Close-grip bench press (10 reps)  Dips (10 reps) 

 Straight Bar Bicep Curls (8 reps) 

 Alternate Dumbell Curls (10 reps)

ABS

DAY 3

 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Squats  Goal is:

 Week 1 - 60% of ORM (8 reps) 

 Week 2 - 65% of ORM (6 reps) 

 Week 3 - 70% of ORM (5 reps) 

 Week 4 - 75% of ORM (4 reps) 

 Week 5 - 80% of ORM (3 reps) 

 Week 6 - 85% of ORM (2 reps) 

 Week 7 - 90% of ORM (1 rep) 

 Leg Press (10, 8, 6, 6 reps) 

 Leg curl (10 reps) 

Standing Calve Raise (12-15 reps) 

Seated Calve Raise (12-15 reps) 

ABS

DAY 4

 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Bench Press (10 reps)  *Medium weight*

 Incline Bench Press (10 reps) 

 Barbell shoulder press (8 reps) 

 Side lateral raises (8 reps) 

 Skull Krushers (8 reps) 

 Pushdowns (8 reps) 

ABS