Powerlifting Program Part 1 - Hypertrophy
Week →
W1
W2
W3
W4 (lower intensity, lower volume
week)
Back Squat (High Bar or Low Bar)
70 to 75% 4*6
+0-5kg 4*6 (increase weight by 0 to
5kg from last week)
Go for a heavy RPE 9 set of 6 reps,
followed by 60 to 65% 2*10
60% 4*4
Romanian Deadlift
55 to 60% (of best deadlift) 3*8
+0-5kg 3*8
65 to 70% (of best deadlift) 3*6
60% 3*5
Pause Bench Press
65 to 70% 4*8
+0-5kg 4*8
80 to 85% 5*5
60% 4*4
Dumbbell Row
RPE 8-9 2*12 (each arm)
RPE 8-9 2*12 (each arm)
RPE 8-9 2*12 (each arm)
RPE 7 2*12
Weighted Sit up
RPE 8-9 2*10
RPE 8-9 2*10
RPE 8-9 2*10
RPE 7 2*10
High Bar Pause Squat with slow
eccentric and concentric (
https://youtu.be/XNthzFGfSQ0?t=309​ )
65 to 70% (of best back squat) 4*3
Same weight (focus on form) 4*3
+0-5kg 4*3
Rest Day
Bulgarian Split Squat
Choose comfortable weight 2*10 (each
leg)
+0-5kg 2*10
+2.5-7.5kg 2*8
Pause Bench Press
60 to 65% 3*10
+0-5kg 3*10
75 to 80% 4*6
Hammer Curls
RPE 8-9 2*10 (each arm)
RPE 8-9 2*10 (each arm)
RPE 8-9 2*10 (each arm)
Skull Crushers (barbell)
RPE 8 3*8
RPE 8 3*8
RPE 8 3*8
Deadlift
70% 3*8
+5-10kg ​2*​ 8
Go for a heavy RPE 8-9 set of 6 reps
(focus on form)
60% 4*4
Pendlay Row or Variation
RPE 8 4*8
+0-5kg 4*8
+5-10kg 5*5
RPE 6-7 4*4
Weighted Sit up
RPE 8-9 3*12
RPE 8-9 3*12
RPE 8-9 3*12
RPE 7 2*12
Wide grip pull up or other variation
3*AMRAP (as many reps as possible)
3*AMRAP
3*AMRAP
3 sets at RPE 7
Rear Delt Fly
RPE 8-9 3*12
RPE 8-9 3*12
RPE 8-9 3*12
RPE 7 2*12
Back Squat (High Bar or Low Bar)
65 to 70% 4*8
+0-5kg 4*8
80 to 85% 5*5
65% 4*4
Pause Bench Press
70% 3*6
+0-5kg 3*6
Go for a heavy RPE 9-10 set of 10 reps
followed by 65% 2*10
65% 3*4
Spoto Press
Choose comfortable weight 2*6
+0-5kg 2*6
none
RPE 6-7 3*4
Day 1​ (Monday)
Day 2​ (Tuesday)
Day 3​ (Thursday)
Day 4​ (Saturday)
Glute Ham Raise or Hyperextension
(weighted or no weight)
3 sets (choose amount of reps
depending on difficulty, higher reps are
better)
3 sets
3 sets
3 sets
Powerlifting Program Part 2 - Strength
Week →
W5
W6
W7
W8 (lower intensity, lower volume
week)
Back Squat (High Bar or Low Bar)
75% of estimated 1RM for 4*5 (using
weight lifted for W3 day 1)
https://exrx.net/Calculators/OneRepMa
x
+2.5-5kg 5*4
Go for a 3RM
Followed by the same weight as W2 for
3*4
65% 4*3
Stiff Leg Deadlift
60 to 65% (of best deadlift) 3*5
+2.5-5kg 4*4
+2.5-5kg 5*3
65% 3*3
Pause Bench Press
80% of estimated 1RM for 6*4 (using
weight lifted for W3 day 4)
https://exrx.net/Calculators/OneRepMa
x
+0-5kg 6*4
+0-5kg 6*4
65% 4*3
Barbell Shrugs
RPE 7 2*10 (slow and controlled reps)
RPE 8 2*10 (slow and controlled reps)
RPE 8 2*8 (slow and controlled reps)
RPE 7 2*8
Weighted Plank
Choose weight, 2 sets, hold close to as
long as possible
Choose weight, 2 sets, hold close to as
long as possible
Choose weight, 2 sets, hold close to as
long as possible
2 easy sets
High Bar Pause Squat
75% (of estimated 1RM) 4*3
(this shouldn’t be hard)
Same weight, focus on form 4*3
(this shouldn’t be hard)
Same weight, focus on form 4*3
(this shouldn’t be hard)
Rest Day
Bulgarian Split Squat
+2.5-5kg (from W3) 2*8
+0-5kg 2*8
+0-5kg 2*8
Pause Bench Press
75% of estimated 1RM for 5*5 (using
weight lifted for W3 day 4)
https://exrx.net/Calculators/OneRepMa
x
+0-5kg 5*5
+0-5kg 5*5
Barbell Curls
RPE 8-9 3*8
RPE 8-9 3*8
RPE 8-9 3*8
Tricep Extension (Dumbbells)
RPE 8 2*8 (each arm)
RPE 8 2*8 (each arm)
RPE 8 2*8 (each arm)
Deadlift
77.5% of estimated ‘1RM’ for 3*4
(using weight lifted for W3 day 3)
https://exrx.net/Calculators/OneRepMa
x
Same weight, focus on form 3*4
+5-7.5kg 3*4
65% 3*3
Pendlay Row or Variation
+0-5kg (from W3) 5*5
+0-5kg 5*5
+0-5kg 5*5
RPE 6-7 3*5
Day 1​ (Monday)
Day 2​ (Tuesday)
Day 3​ (Thursday)
Weighted Side Plank
Choose weight, 2 sets, hold close to as
long as possible (both sides)
Choose weight, 2 sets, hold close to as
long as possible (both sides)
Choose weight, 2 sets, hold close to as
long as possible (both sides)
2 easy sets
Wide grip pull up or other variation
(choose a different variation from part 1
of the program)
3*AMRAP (as many reps as possible)
3*AMRAP (as many reps as possible)
3*AMRAP (as many reps as possible)
3 sets at RPE 7
Rear Delt Fly
RPE 8-9 3*10
RPE 8-9 3*10
RPE 8-9 3*8
RPE 7 2*8
Back Squat (High Bar or Low Bar)
80% of estimated 1RM for 5*4 (using
weight lifted for W3 day 1)
https://exrx.net/Calculators/OneRepMa
x
+2.5-5kg 6*3
+2.5-5kg 6*3
70% 4*3
Pause Bench Press
85% of estimated 1RM for 3*3 (using
weight lifted for W3 day 4)
https://exrx.net/Calculators/OneRepMa
x
+0-5kg 3*3
Go for a 3RM
70% 4*3
Strict Press
75% 4*5
+0-5kg 4*5
+0-5kg 4*5
60% 3*5
Glute Ham Raise or Hyperextension
(weighted or no weight)
3 sets (choose amount of reps
depending on difficulty, higher reps are
better)
3 sets
3 sets
3 sets
Day 4​ (Saturday)
Powerlifting Program Part 3 - Peaking
Week →
W9
W10
W11
W12
Back Squat (High Bar or Low Bar)
85-87.5% of estimated 3RM for 6*3
(using weight lifted for W7 day 1)
https://exrx.net/Calculators/OneRepMa
x
+2.5-5kg 7*2
75% 5*2
80% 4*3
Stiff Leg Deadlift
+0-5kg (from W7) 5*3
+0-5kg 5*3
RPE 6 4*3
+0-5kg 5*3 (from W10)
Pause Bench Press
85-87.5% of estimated 1RM for 7*3
(using weight lifted for W7 day 4)
https://exrx.net/Calculators/OneRepMa
x
+0-5kg 7*3
75% 6*2
80% 4*3
Shoulder Raises
RPE 8-9 2*12
RPE 8-9 2*12
RPE 7-8 2*12
RPE 8-9 2*12
Weighted Decline Sit up or Weighted
Sit up
RPE 8-9 2*10
RPE 8-9 2*10
RPE 7-8 2*10
RPE 8-9 2*10
75% (of estimated 1RM) 4*3
Same weight, focus on form 4*3
Same weight, focus on form 4*3
Same weight, focus on form 4*3
Day 1​ (Monday)
Day 2​ (Tuesday)
High Bar Squat
(this shouldn’t be hard)
(this shouldn’t be hard)
(this shouldn’t be hard)
(this shouldn’t be hard)
Bulgarian Split Squat
+0-5kg (from W7) 2*8
+0-5kg 2*8
RPE 6 2*8
+0-5kg 2*8 (from W10)
Pause Bench Press
80-82.5% of estimated 1RM for 6*4
(using weight lifted for W7 day 4)
https://exrx.net/Calculators/OneRepMa
x
+0-5kg 6*4
80% 6*2
82.5% 5*3
Reverse Barbell Curls
RPE 8-9 3*8
RPE 8-9 3*8
RPE 7-8 3*8
RPE 7-8 3*8
Tricep Kick Backs
RPE 8 2*10
RPE 8 2*10
RPE 7 2*10
RPE 7 2*10
Deadlift
+2.5-7.5kg (from W7) 4*3
+0-5kg 4*3
RPE 6 3*3
Go for a 1RM
Pendlay Row or Variation
+2.5-7.5kg (from W7) 5*4
+0-5kg 5*4
RPE 7 5*4
+0-5kg 5*4 (from W10)
Weighted Plank
Choose weight, 2 sets, hold close to as
long as possible
Choose weight, 2 sets, hold close to as
long as possible
2 easy sets
Choose weight, 2 sets, hold close to as
long as possible
Wide grip pull up or other variation
(choose a different variation from part 2
of the program)
3*AMRAP (as many reps as possible)
3*AMRAP (as many reps as possible)
3 sets at RPE 7
3*AMRAP (as many reps as possible)
Rear Delt Fly
RPE 8-9 3*8
RPE 8-9 3*8
RPE 7-8 3*8
RPE 8-9 3*8
Back Squat (High Bar or Low Bar)
90% of estimated 1RM for 7*2 (using
weight lifted for W7 day 1)
https://exrx.net/Calculators/OneRepMa
x
92.5-95% 3*1, 90% 3*2
Go for a 1RM
Rest day
Pause Bench Press
90% of estimated 1RM for 8*2 (using
weight lifted for W7 day 4)
https://exrx.net/Calculators/OneRepMa
x
92.5-95% 3*1, 90% 4*2
Go for a 1RM
Strict Press
85% (estimated) 5*3
+0-5kg 5*3
+0-5kg 5*3
Glute Ham Raise or Hyperextension
(weighted or no weight)
3 sets (choose amount of reps
depending on difficulty, higher reps are
better)
3 sets
3 sets
Day 3​ (Thursday)
Day 4​ (Saturday)