6 Week Beginner Powerlifting Volume Program- Squats & Science

By Squats & Science

	Intermediate (2-3 years)
	36 minutes/day \| 6 days/week \| 6 weeks
	Gain Strength, Powerlifting
	Barbell, Squat Rack, Pull up bar, Flat Bench, EZ Bar, Bodyweight, 2 x Dumbbell, Incline Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Pec Fly/Rear Delt Machine, Steps, Seated Ab Crunch Machine Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science.

This program has the beginner lifter training 6 days per week. Squats and bench press are both trained 3 times per week, while deadlift is trained 2 times per week. It should be run prior to a strength or peaking block to help accumulate volume before tapering the volume and increasing intensity.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4 sets	5 reps	60s
2.Barbell Deadlift See Exercise Notes	4 sets	5 reps	60s
3.Pull-up	3 sets	6-8 reps	60s
4.Barbell Biceps Curl	3-5 sets	8-12 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	4 sets	5 reps	60s
2.Barbell Close-Grip Bench Press	3 sets	6 reps	60s
3.EZ-Bar Skullcrusher	3-5 sets	6-10 reps	60s
4.Lying Knee Raise (on floor)	3-5 sets	8-12 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	5 sets	2 reps	60s
2.Crossed-Arm Barbell Front Squat	3 sets	6-8 reps	60s
3.Bent Over Two-Dumbbell Row	5 sets	8-12 reps	60s
4.Standing Dumbbell Biceps Curl	3-5 sets	8-12 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	5 sets	2 reps	60s
2.Barbell Incline Bench Press	3 sets	6-8 reps	60s
3.Cable Triceps Pressdown	3-5 sets	8-12 reps	60s
4.Machine Reverse Fly	3-5 sets	8-12 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	5 sets	3 reps	60s
2.Barbell Deadlift See Exercise Notes	5 sets	3 reps	60s
3.Standing Calf Raises	3-5 sets	10-15 reps	60s
4.Ab Crunch Machine	3-5 sets	10-15 reps	60s

Day 6

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	5 sets	3 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	3 sets	5 reps	60s
3.Dumbbell Lateral Raise	3-5 sets	10-15 reps	60s
4.Reverse Flyes	3-5 sets	10-15 reps	60s

Date Created: 2/2/2020, UTC

Last Updated: 10/29/2021, UTC

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