[Cagatay Keles]

Also i wanted to add the Powerlifting Split as comments if someone has problems with Google-Drive Link 🙂

Day 1 :

• Deadlift 1 set 3 reps RPE 7
• Deadlift 2 Sets 5 reps RPE 7 set – %15
• Front Squat 1 Set 6 reps RPE 6
• Front Squat 1 Set 6 reps RPE 7
• Front Squat 1 Set 6 reps RPE 8 plus 1 repeat
• 321 Bench Press 1 Set 2 reps RPE 8
• 321 Bench Press 1 Set 4 reps RPE 9
• 321 Bench Press 2 Sets 4 reps RPE 9 set – %5
• Chest Supported Pulldown 4 Sets 10-12 reps RPE 7
• 1 Arm Cable Row 4 Sets 10-12 reps RPE 7

Day2:

• 2 Ct Pause Squat 1 Set 2-4 Reps RPE 8
• 2 Ct Pause Squat 1 Set 6 Reps RPE 9
• 2 Ct Pause Squat 2 Sets 6 Reps RPE 9 set – %5
• Bench Press 1 Set 2 Reps RPE7
• Bench Press 3 Sets 6 Reps RPE7 set – %20
• CGBP 1 set 6 Reps RPE 6
• CGBP 1 set 6 Reps RPE 7
• CGBP 1 set 6 Reps RPE 8 plus 2 repeat
• Seated Dumble Overhead Press 4 Sets 12-15 Reps RPE9
• Curl 3 Sets 10 Reps RPE 7-8
• 1 Arm Pushdown 3 Sets 10 Reps RPE 7-8
• Lateral Raise 3 Sets 10 Reps RPE 7-8

Day3:

• Back Squat 1 Set 3 Reps RPE 7
• Back Squat 3 Sets 7 Reps RPE 7 set – %20
• Touch and Go Bench Press 1 Set 5 Reps RPE 8
• Touch and Go Bench Press 1 Set 9 Reps RPE 9
• Touch and Go Bench Press 3 Sets 9 Reps RPE 9 set – %5
• 1 Arm Cable Row 4 Sets 10-12 Reps RPE 7 Set
• 1 Leg Leg Press 3 Sets 10 Reps RPE 7-8
• Facepull 3 Sets 15 Reps RPE 7-8
• Lateral Raise 3 Sets 8 Reps RPE 7-8

Day4:

• 2 Ct Pause Deadlift 1 Set 3 Reps RPE 7
• 2 Ct Pause Deadlift 4 Sets 3 Reps RPE 7 set -%10
• SLDL 2 Sets 8 Reps RPE 7-8
• Incline Bench Press 1 set 8 Reps RPE 6
• Incline Bench Press 1 set 8 Reps RPE 7
• Incline Bench Press 1 set 8 Reps RPE 8
• Leg Curl 3 Sets 10 Reps RPE 7-8
• Hammer Curl 4 Sets 12 Reps RPE 7-8
• 1 Arm Pushdown 4 Sets 12 Reps RPE 7-8