Sample Powerlifting Block

	A	B	C	D	E	F	G	I	J	K	L	M	N	O
1	Block 1
2	Week 1 (Introduction)							Week 2
3	Day 1							Day 1
4	Exercise	Sets	Reps	Weight	RPE	Rest	Notes	Exercise	Sets	Reps	Weight	RPE	Rest	Notes
5	Comp Squat	1	4		7	4-5min		Comp Squat	1	4		7	4-5min
6	Comp Squat	2	4		6	3-4min		Comp Squat	3	4		6	3-4min
7	Comp Bench	1	4		6	4-5min		Comp Bench	1	4		7	4-5min
8	Comp Bench	2	6		6	3-4min		Comp Bench	3	6		6	3-4min
9	RFESS	2	10/side			2min		RFESS	2	10/side			2min
10	SA DB Bench	2	10/side			2min		SA DB Bench	2	10/side			2min
11	Dead Bugs	2	12/side			1min		Dead Bugs	2	12/side			1min
12
13	Day 2							Day 2
14	Exercise	Sets	Reps	Weight	RPE	Rest	Notes	Exercise	Sets	Reps	Weight	RPE	Rest	Notes
15	Comp Deadlift	1	4		7	4-5min	Let weight settle between each rep	Comp Deadlift	1	4		7	4-5min	Let weight settle between each rep
16	Comp Deadlift	2	4		6	3-4min		Comp Deadlift	3	4		6	3-4min
17	BB Row	2	8			2min		BB Row	2	8			2min
18	SA DB Row	2	10/side			2min		SA DB Row	2	10/side			2min
19	Pull Up	20			less than 8	2min	Break up as desired but stick to RPE	Pull Up	20			less than 8	2min	Break up as desired but stick to RPE
20	Cable Lat Pull Down	2	10			1min		Cable Lat Pull Down	2	10			1min
21	BB Curl	2	10			Super set: 1min		BB Curl	2	10			Super set: 1min
22	DB Curl	2	12/side			Super set: 1min		DB Curl	2	12/side			Super set: 1min
23
24	Day 3							Day 3
25	Exercise	Sets	Reps	Weight	RPE	Rest	Notes	Exercise	Sets	Reps	Weight	RPE	Rest	Notes
26	Pause Bench (5s)	2	2		6	3-4min		Pause Bench (5s)	2	2		6	3-4min
27	Tempo Bench (3211)	2	3		6	3-4min		Tempo Bench (3211)	2	3		6	3-4min
28	Spotto Bench	2	4		6	3-4min	Stop 1 inch above chest	Spotto Bench	2	4		6	3-4min	Stop 1 inch above chest
29	BB RDL	2	8			2min		BB RDL	2	8			2min
30	DB RDL	2	10			2min		DB RDL	2	10			2min
31	DB Seated Shoulder Press	2	8			Super set: 1min		DB Seated Shoulder Press	2	8			Super set: 1min
32	DB Lateral Raise	2	12			Super set: 1min		DB Lateral Raise	2	12			Super set: 1min
33	Cable Rop Tricep Extension	2	20			1min		Cable Rop Tricep Extension	2	20			1min
34
35	Day 4							Day 4
36	Exercise	Sets	Reps	Weight	RPE	Rest	Notes	Exercise	Sets	Reps	Weight	RPE	Rest	Notes
37	Tempo Squat (3211)	3	5		6	4-5min	Patience between reps; reset and brace	Tempo Squat (3211)	3	5		6	4-5min	Patience between reps; reset and brace
38	Leg Press	2	8			2min		Leg Press	2	8			2min
39	Incline DB Bench	2	8			2min		Incline DB Bench	2	8			2min
40	Incline Maching Press	2	10			2min		Incline Maching Press	2	10			2min
41	Machine Pec Fly	2	12			1min	Squeeze at top for 1 second, don't let handles touch	Machine Pec Fly	2	12			1min	Squeeze at top for 1 second, don't let handles touch
42	Leg Extension	2	12			1min		Leg Extension	2	12			1min
43	Leg Extension ISO Hold	2	20 sec			1min		Leg Extension ISO Hold	2	20 sec			1min
44	Palof Press	2	10/side			1min	Use a band or Cable	Palof Press	2	10/side			1min	Use a band or Cable
45
46	Day 5							Day 5
47	Exercise	Sets	Reps	Weight	RPE	Rest	Notes	Exercise	Sets	Reps	Weight	RPE	Rest	Notes
48	Pause Deadlift (2s)	2	5		6	4-5min	Pause just off the floor	Pause Deadlift (2s)	2	5		6	4-5min	Pause just off the floor
49	Tempo Deadlift (1131)	2	5		6	4-5min	3 second decent	Tempo Deadlift (1131)	2	5		6	4-5min	3 second decent
50	Tbar Chest Supported Row	2	8			2min		Tbar Chest Supported Row	2	8			2min
51	Machine Chest Supported Row	2	10			2min		Machine Chest Supported Row	2	10			2min
52	Cable Row	2	12			2min		Cable Row	2	12			2min
53	Cable Overhead Tricep Extension	2	8			2min		Cable Overhead Tricep Extension	2	8			2min
54	Cable Tricep Extension	2	12			Super set: 1min	Cable Comes across body, keep shoulder and elbow static, extend on a 45 degree angle	Cable Tricep Extension	2	12			Super set: 1min	Cable Comes across body, keep shoulder and elbow static, extend on a 45 degree angle
55	SA Cable Tricep Extension	2	12/side			Super set: 1min		SA Cable Tricep Extension	2	12/side			Super set: 1min
56
57
58
59	Week 3							Week 4
60	Day 1							Day 1
61	Exercise	Sets	Reps	Weight	RPE	Rest	Notes	Exercise	Sets	Reps	Weight	RPE	Rest	Notes
62	Comp Squat	1	4		7	4-5min		Comp Squat	1	4		8	4-5min
63	Comp Squat	3	4		6	3-4min		Comp Squat	3	4		6	3-4min
64	Comp Bench	1	4		7	4-5min		Comp Bench	1	4		6	4-5min
65	Comp Bench	3	6		6	3-4min		Comp Bench	3	6		6	3-4min
66	RFESS	2	10/side			2min		RFESS	2	10/side			2min
67	SA DB Bench	2	10/side			2min		SA DB Bench	2	10/side			2min
68	Dead Bugs	2	12/side			1min		Dead Bugs	2	12/side			1min
69
70	Day 2							Day 2
71	Exercise	Sets	Reps	Weight	RPE	Rest	Notes	Exercise	Sets	Reps	Weight	RPE	Rest	Notes
72	Comp Deadlift	1	4		7	4-5min	Let weight settle between each rep	Comp Deadlift	1	4		8	4-5min	Let weight settle between each rep
73	Comp Deadlift	3	4		6	3-4min		Comp Deadlift	3	4		6	3-4min
74	BB Row	2	8			2min		BB Row	2	8			2min
75	SA DB Row	2	10/side			2min		SA DB Row	2	10/side			2min
76	Pull Up	20			less than 8	2min	Break up as desired but stick to RPE	Pull Up	20			less than 8	2min	Break up as desired but stick to RPE
77	Cable Lat Pull Down	2	10			1min		Cable Lat Pull Down	2	10			1min
78	BB Curl	2	10			Super set: 1min		BB Curl	2	10			Super set: 1min
79	DB Curl	2	12/side			Super set: 1min		DB Curl	2	12/side			Super set: 1min
80
81	Day 3							Day 3
82	Exercise	Sets	Reps	Weight	RPE	Rest	Notes	Exercise	Sets	Reps	Weight	RPE	Rest	Notes
83	Pause Bench (5s)	2	2		7	3-4min		Pause Bench (5s)	2	2		8	3-4min
84	Tempo Bench (3211)	2	3		6	3-4min		Tempo Bench (3211)	2	3		6	3-4min
85	Spotto Bench	2	4		6	3-4min	Stop 1 inch above chest	Spotto Bench	2	4		6	3-4min	Stop 1 inch above chest
86	BB RDL	2	8			2min		BB RDL	2	8			2min
87	DB RDL	2	10			2min		DB RDL	2	10			2min
88	DB Seated Shoulder Press	2	8			Super set: 1min		DB Seated Shoulder Press	2	8			Super set: 1min
89	DB Lateral Raise	2	12			Super set: 1min		DB Lateral Raise	2	12			Super set: 1min
90	Cable Rop Tricep Extension	2	20			1min		Cable Rop Tricep Extension	2	20			1min
91
92	Day 4							Day 4
93	Exercise	Sets	Reps	Weight	RPE	Rest	Notes	Exercise	Sets	Reps	Weight	RPE	Rest	Notes
94	Tempo Squat (3211)	3	5		7	4-5min	Patience between reps; reset and brace	Tempo Squat (3211)	3	5		7	4-5min	Patience between reps; reset and brace
95	Leg Press	2	8			2min		Leg Press	2	8			2min
96	Incline DB Bench	2	8			2min		Incline DB Bench	2	8			2min
97	Incline Maching Press	2	10			2min		Incline Maching Press	2	10			2min
98	Machine Pec Fly	2	12			1min	Squeeze at top for 1 second, don't let handles touch	Machine Pec Fly	2	12			1min	Squeeze at top for 1 second, don't let handles touch
99	Leg Extension	2	12			1min		Leg Extension	2	12			1min
100	Leg Extension ISO Hold	2	20 sec			1min		Leg Extension ISO Hold	2	20 sec			1min