8 Week Powerlifting Program
Outline
The first two weeks are dedicated to increasing your workload and getting you ready for the volume and
intensity to follow.
Some important things to note that apply for every week:
•
Accessory exercises can be swapped for personal preference, but you can't change the amount of
sets and reps.
•
Following from point 1, you can't substitute anything for the main lifts (squat, bench, deadlift).
•
If there is no percentage or sets and reps listed for a given exercise, that means it is designed to
be ‘auto-regulated’.
•
Percentages on main lifts can be auto-regulated up, but not down (if you want to increase the
weight for a given day, that is acceptable; but you cannot decrease it)
Some people like to recommend a completely dynamic auto-regulated approach for the main lifts,
but we believe that is a dangerous game to play. It is easy to shave off a few pounds on days
that you feel tired, especially when 'real life' hits. By only allowing yourself to auto-regulate up,
however, you can still get the benefits of a killer workout if you are feeling great on a given day—
while still keeping yourself accountable on those days that you don't feel so great.
You will notice that almost all accessory movements do not have a percentage. As stated in point
three above, this means you must use auto-regulation to determine what weight to use for any
given workout. To do this, keep track of how much you lift for any given exercise and simply
increase the weight over time as you progress. By far the easiest and most effective way to do
this is to simply keep a notebook and write down everything.
Keeping a workout log may seem like something of necessity only for beginners, but it is actually
the complete opposite — intermediate and advanced lifters have to be much more meticulous and
precise in their training to continue making a high level of progress.
Gathering information on the weight you are doing for each set on each exercise allows you to
become scientific in your approach to making progress.
Make sure to write down the RPE as well — this will give you an idea of how much to use for next time.
RPE means 'rate of perceived exertion' and is a measure of how difficult any given set was on a scale of
1-10. RPE Chart as follows:
6 = warm-up weight
6.5 = 'heavy' warm-up weight (anything more would be a working set) 7 = could have done 3 or more
reps
7.5 = maybe could have done 3 more reps
8 = could have done 2 more reps
8.5 = maybe could have done 2 more reps
9 = could have done 1 more rep
9.5 = maybe could have done 1 more rep
10 = maximum effort, almost failure
Throughout the program, an emphasis on rear-delts is also present, as a lot of daily modern life (sitting
at a computer, looking down at a phone, driving, etc.) can elicit poor posture that leads to internal
rotation of the shoulders. Even if you are training, there is a strong chance you have this issue.
Add in a lot of pressing movements like bench press with little or no exercises that focus on the upper
and mid back, and you have a recipe for a nasty shoulder injury. We don't want to deal with that in the
first place, so make sure to hit your rear-delts.
8 Week Powerlifting Peaking Cycle Week 1
The first two weeks include four lifting days—two upper body and two lower body. Additionally,
there is a lot of variation. During the early phases of a training cycle, an intelligent approach
includes many different types of non-specific lifts.
This builds a foundation of fitness and mobility that leads to a dramatically reduced rate of
injury. Furthermore, it can allow you to pinpoint imbalances or weaknesses you may have,
thereby allowing you to bring up those areas.
Day 1:
Back Squats
5×10 at 60% of your 1RM (1 rep max)
Snatch Grip RDL
3x10 at 50% of your 1RM
Back Extension
4x10
Ab Wheel Roll-outs
4x10
Leg Extension
(optional)
Leg Curl
(optional)
Pull-ups
4x10
Dips
4x10
Bench Press
5x10 at 60% of 1RM
Overhead Press
3x5 at 75% of 1RM
Pendlay Row
3x10 at 50% 1RM
Rear Delt Flyes
auto-regulated
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Front Squats
5×10 at 50% of 1RM
Deficit Deadlifts (conventional)
5x5 at 60% of your 1RM
Back Extension
4x10
Ab Wheel Roll-outs
4x10
Leg Extension
(optional)
Leg Curl
(optional)
Day 2:
Day 3:
Day 4:
Pull-ups
4x10
Dips
4x10
Overhead Press
5x10 at 60% of 1RM
Dumbbell Chest Flyes
4x10
Pendlay Row
3x10 at 60% 1RM
Rear Delt Flyes
auto-regulated
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Week 2
The second week is identical to the first except for an increase in intensity and volume on
certain movements.
Day 1:
Back Squats
5×10 at 65% of 1RM
Snatch Grip RDL
3x10 at 60% of 1RM
Back Extension
4x10
Ab Wheel Roll-outs
4x10
Leg Extension
(optional)
Leg Curl
(optional)
Pull-ups
5x10
Dips
5x10
Bench Press
5x10 at 65% of 1RM
Overhead Press
3x5 at 80% of 1RM
Pendlay Row
3x10 at 50% 1RM
Rear Delt Flyes
auto-regulated
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Day 2:
Day 3:
Front Squats
5×10 at 60% of 1RM
Deficit Deadlifts (conventional)
5x5 at 60% of your 1RM
Back Extension
4x10
Ab Wheel Roll-outs
4x10
Leg Extension
(optional)
Leg Curl
(optional)
Pull-ups
5x10
Dips
5x10
Overhead Press
5x10 at 65% of 1RM
Dumbbell Chest Flyes
5x10
Pendlay Row
3x10 at 60% 1RM
Rear Delt Flyes
auto-regulated
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Day 4:
Week 3
The third week is when you start to work with heavier weights. After building up a solid
foundation of work capacity (your ability to exercise at a high volume) and putting on some
mass at the same time, you are ready to start the strength-orientated part of the training plan.
Day 1:
Back Squats
5×3 at 75% of 1RM
Front Squats
5x10 at 60% of 1RM
Snatch Grip RDL
5x10
Hanging Leg Raises
5x10
Leg Extension
(optional)
Leg Curl
(optional)
Day 2:
Bench Press
5x3 at 75% 1RM
Close-Grip Bench Press
5x10
Pull-ups
5x10
Dumbbell Flyes
3x10
One Arm DB Row
3x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Deadlifts (2s pause below the knee)
10x3
x4 accessories
auto regulated
Back Squats
5×5 at 70% of 1RM
Front Squats
5x5 at 70% of 1RM
RDL
5x5
Plank
3x max time
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
5x5 at 70% 1RM
Overhead Press
5x5 at 70% 1RM
Pull-ups
5x5
Incline Dumbbell Flyes
3x10
Dumbbell Pullover
3x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Day 3:
Day 4:
Day 5:
Week 4
The fourth week is very similar to the third in regards to sets and reps— the main differences will include
tweaks to intensity and volume in specific areas.
Day 1:
Back Squats
5×3 at 77.5% of 1RM
Front Squats
5x8 at 62.5% of 1RM
Snatch Grip RDL
5x10
Hanging Leg Raise
5x10
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
5x3 at 77.5% 1RM
Close-Grip Bench Press
5x8
Pull-ups
5x10
Dumbbell Flyes
4x10
One Arm DB Row
4x10
Rear Delt Flyes
5x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Deadlifts (2s pause below the knee)
10x2
4x accessories
auto regulated
Back Squats
5×5 at 72.5% of 1RM
Front Squats
5x4 at 72.5% of 1RM
RDL
5x5
Hanging Leg Raise
4x10
Plank
4 x max time
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
5x3 at 72.5% 1RM
Overhead Press
5x4 at 72.5% 1RM
Day 2:
Day 3:
Day 4:
Day 5:
Pull-ups
5x5
Incline Dumbbell Flyes
4x10
Dumbbell Pullover
4x10
Rear Delt Flyes
5x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Week 5
On the fifth week, intensity gets turned up to begin actualising your strength gains—the
previous volume builds your work capacity while adding on muscle mass. The lower reps of
this week onward, however, will adapt your neuromuscular system and allow you to produce
the most amount of force possible on all three lifts.
The exercises remain the same, but don't forget about the note above; accessory movements
can be changed as long as the amount of repetitions and sets remains the same.
Day 1:
Back Squats
5×3 at 80% of 1RM
Front Squats
5x6 at 65% of 1RM
Snatch Grip RDL
5x10
Hanging Leg Raise
5x10
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
5x3 at 80% 1RM
Close-Grip Bench Press
5x6
Pull-ups
5x10
Dumbbell Flyes
5x10
One Arm DB Row
5x10
Rear Delt Flyes
5x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Day 2:
Day 3:
Deadlifts (2s pause below the knee)
10x1
4x accessories
auto regulated
Back Squats
5×5 at 75% of 1RM
Front Squats
5x3 at 75% of 1RM
RDL
5x5
Hanging Leg Raise
5x10
Plank
5 x max time
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
5x5 at % 1RM
Overhead Press
5x3 at 75% 1RM
Pull-ups
5x5
Dumbbell Pullover
5x10
Rear Delt Flyes
5x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Day 4:
Day 5:
Week 6
The volume begins to decrease as the amount of weight increases. While both are responsible
for producing fatigue, volume is much more taxing on your body than intensity. As you gain
strength in the final weeks, you should also begin to feel much more recovered.
Day 1:
Back Squats
5×3 at 82.5% of 1RM
Front Squats
5x5 at 65% of 1RM
Snatch Grip RDL
5x8
Hanging Leg Raise
4x10
Leg Extension
(optional)
Leg Curl
(optional)
Day 2:
Bench Press
5x3 at 82.5% 1RM
Close-Grip Bench Press
5x5
Pull-ups
5x10
Dumbbell Flyes
4x10
One Arm DB Row
3x10
Rear Delt Flyes
5x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Deadlifts
10x3
4x accessories
auto regulated
Back Squats
5×5 at 77.5% of 1RM
Front Squats
5x2 at 77.5% of 1RM
RDL
5x5
Hanging Leg Raise
3x10
Plank
3 x max time
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
5x5 at 77.5% 1RM
Overhead Press
5x3 at 77.5% 1RM
Incline Dumbbell Flyes
4x10
Dumbbell Pullover
4x10
Rear Delt Flyes
5x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Day 3:
Day 4:
Day 5:
Week 7
This is the last week of training heavy and is a great time to test your progress. On each of the
heavier days (the first two days of the week), you will have the opportunity to do a set for
maximum repetitions. Using the ‘Epley formula’, you can then get a general idea for what your
actual 1-rep-max is.
Epley formula = 1RM = weight * (1 + reps/30)
Day 1:
Back Squats
5×3 at 85% of 1RM
1x* (as many reps as you can possibly
do while keeping good form)
Front Squats
5x3 at 75% of 1RM
Snatch Grip RDL
5x6
Hanging Leg Raise
3x10
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
5x3 at 85% 1RM
1x* (as many reps as you can possibly do
while keeping good form)
Close-Grip Bench Press
5x3
Pull-ups
5x6
Dumbbell Flyes
3x10
Rear Delt Flyes
4x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Deadlifts
10x2
4x accessories
auto regulated
Back Squats
5×5 at 80% of 1RM
Front Squats
5x1 at 80% of 1RM
Day 2:
Day 3:
Day 4:
RDL
5x5
Plank
3 x max time
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
5x5 at 80% 1RM
Overhead Press
5x1 at 80% 1RM
Pull-ups
5x5
Incline Dumbbell Flyes
3x10
Dumbbell Pullover
3x10
Rear Delt Flyes
4x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Day 5:
Week 8
This is the final week in the 8 week powerlifting program. Both the volume and the
intensity drops allowing your body to compensate in preparation for a maximum attempt.
If you are competing, make sure to complete three singles sometime throughout the week that
will be your planned openers. It is recommended that you be able to hit your opener for a
triple—you want it to fly up in competition and build your momentum and confidence.
If you aren't competing, this is a great time to deload and prepare to restart the cycle again
with your new 1RM based on the sets you completed in week 7 (hopefully you set a new
personal best).
Day 1:
Back Squats
3×3 at 75% of 1RM
Front Squats
3x5 at 75% of 1RM
Snatch Grip RDL
3x5
Hanging Leg Raise
3x10
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
3x3 at 75% 1RM
Close-Grip Bench Press
3x5
Day 2:
Pull-ups
3x5
Dumbbell Flyes
3x10
Rear Delt Flyes
4x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Deadlifts
5x1
4x accessories
auto regulated
Back Squats
3×5 at 70% of 1RM
Front Squats
3x5
RDL
3x5
Plank
3 x max time
Leg Extension
(optional)
Leg Curl
(optional)
Bench Press
3x5 at 70% 1RM
Overhead Press
3x5
Pull-ups
3x5
Incline Dumbbell Flyes
3x10
Rear Delt Flyes
4x10
Bicep Curls
(optional)
Tricep Pushdowns
(optional)
Day 3:
Day 4:
Day 5: