10 Week Intermediate Powerlifting Program – Galway Strength and Performance

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10 Week Intermediate Powerlifting Program

Our Intermediate Powerlifting program is one of the most popular programs in our gym. It focuses on building  strength in the squat, bench, and deadlift. For pause squats and bench press, pause at the bottom of the lift for 1 second.

Strongman Event/ Conditioning will depend on the equipment that you have available. Sample workouts include:

Mountain Climber x 40
Deadbugs x 10
Pushups x 10/15/20
Prowler x 4 lengths (20-50kg)
Rest 45 sec – 1 min
As many rounds as possible in 15 minutes

KB Swings 30 secs
Skio 30 secs
Step Ups 30 secs
Rest 30-45 secs
6-8 rounds or as many rounds as possible in 15 minutes

Farmer Walks 8 runs every minute on the minute

Sandbag Carry 2 lengths – 15 sec break x 4 rounds

Sled Drag 4 lengths of building/ 20m

Day 1 week 1
Goblet Squat 3×10
Squat 75-80% 4×5
Front Squat 3×8
Good Morning 3×10
Bulgarian Split Squat 4×10(each leg)
Strongman Event/ Conditioning
Ab Wheel 3×12-15
Day 2 week 1
Band Pull Aparts 4×15
Paused Bench Press 65-70% 4×6-8
Close Grip Bench Press Press 65% x amrap
Incline DB Press 4×10
Tricep Pushdown 4×15
Side Raises 4×12
Face Pulls 5×12
Day 3 week 1
Kettlebell Swings 3×12
Deadlift 65-70% 3×10
High Bar Squat 60% 3×6
GHR/ Back Extension/ Leg Curl 3×10
Bent Over Row/Dumbell Row 4×10/4×10(e.s)
Plank (Weighted if needed) 3x30s
Day 4 week 1
Band Pull Aparts 4×15
Incline Bench Press 65% 4×8-10
Dumbell Shoulder Press 3×10
Tricep Extensions 4×10
Chest Supported Row 4×10
Rear Delt Raises 4×10
Bicep Curls 4×12

Download the full program here

If you have any questions please feel free to send us a message!




Comments (2)
  1. Leroy loh Reply

    Hi . What does 2×4+ amrap mean ?

    1. Admin Reply

      Hi Leroy,

      It means 2 sets of 4 reps followed by a third set for as many reps as possible (AMRAP).

      Cheers,
      Conall


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