beginner powerlifting program.xlsx

	A	B	C	D	E	F
1	Week	Day	Exercise	Sets	Reps	Notes
2	4-Jan	Mon	Squat	4	6	Progressive Overload (5-10 lbs/week)
3			Romanian Deadlifts	3	12-Oct	Focus on hamstring stretch
4			Leg Press	3	12-Oct	Controlled movement
5			Bulgarian Split Squats	3	12-Oct	Each leg, balance and depth
6			Standing Calf Raises	3	15-20	Full range of motion
7		Wed	Bench Press	4	6	Progressive Overload (5 lbs/week)
8			Incline Dumbbell Press	3	12-Oct	Focus on upper chest
9			Dips (Assisted if needed)	3	12-Aug	Keep shoulders healthy
10			Overhead Press	3	10-Aug	Strict form
11			Triceps Rope Pushdowns	3	15-Dec	Moderate weight
12		Fri	Deadlift	4	6	Progressive Overload (5-10 lbs/week)
13			Barbell Rows	3	10-Aug	Maintain tight core
14			Pull-ups (Assisted if needed)	3	10-Jun	Neutral grip for safety
15			Face Pulls	3	15-Dec	Rear delt focus
16			Hammer Curls	3	15-Dec	Controlled movement
17	8-May	Mon	Squat	4	5	Increase intensity, reduce reps
18			Leg Curls	3	12-Oct	Hamstring isolation
19			Hack Squat	3	12-Oct	Controlled depth
20			Bulgarian Split Squats	3	12-Oct	Same as previous weeks
21			Seated Calf Raises	3	15-20	High reps for growth
22		Wed	Bench Press	4	5	Continue adding weight
23			Dumbbell Flys	3	15-Dec	Chest stretch
24			Dips	3	12-Aug	Improve ROM
25			Seated Shoulder Press	3	10-Aug	Strict control
26			Skull Crushers	3	15-Dec	Elbows in
27		Fri	Deadlift	4	5	Add weight steadily
28			Lat Pulldown	3	12-Oct	Focus on lat stretch
29			Dumbbell Rows	3	12-Oct	Controlled tempo
30			Rear Delt Flys	3	15-Dec	Squeeze rear delts
31			Preacher Curls	3	15-Dec	Full stretch
32	11-Sep	Mon	Squat	5	4	Lower reps, heavy weight
33			Romanian Deadlifts	3	12-Oct	Hamstring focus
34			Leg Press	3	12-Oct	Keep feet shoulder-width
35			Bulgarian Split Squats	3	12-Oct	Balance work
36			Calf Raises (Smith Machine)	3	15-20	Heavy weight
37		Wed	Bench Press	5	4	Strength phase
38			Dumbbell Press	3	12-Oct	Controlled reps
39			Dips	3	12-Aug	Focus on depth
40			Overhead Press	3	10-Aug	No momentum
41			Triceps Dips	3	12-Oct	Weighted if possible
42		Fri	Deadlift	5	4	Strength focus
43			Barbell Rows	3	10-Aug	Keep core engaged
44			Chin-ups	3	12-Aug	Controlled reps
45			Face Pulls	3	15-Dec	Shoulder health
46			Hammer Curls	3	15-Dec	Arm pump
47	12	Mon	Squat	3	3	Test 1RM or heavy triple
48		Wed	Bench Press	3	3	Test 1RM or heavy triple
49		Fri	Deadlift	3	3	Test 1RM or heavy triple
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