1
An 8-week program designed to optimize
your performance in powerlifting.
Created by an Olympian and his coach,
specifically designed with competition in
mind.
2
Introduction
Chances are you know me as a runner. I ran
professionally for 12 years and during that
time I spent only a few hours each week in the
weight room. Those sessions focused on
functional strength training for mid-distance
running and the idea of maxing out a lift never
crossed our minds.
As soon as I retired from running I got curious
about weightlifting; first as an athlete that
enjoys CrossFit, then as a person that truly
enjoys pushing himself to the limits. I had seen
all my lifts improve from daily CrossFit classes,
but the cardio side of those workouts
prevented me from bulking up as much as I
wanted. Furthermore, I rarely got the chance
to get really single mindedly focused on
improving just a few movements. Given my
love for heavy bench press and deadlifts, I
signed up for a powerlifting competition.
To be clear, I am not an expert powerlifter, but
I am an expert at finding experts! Coach Justin
3
Ahrens has spent his entire adult life helping
athletes like me become stronger. He
transformed me from a skinny distance runner
into a well rounded athlete. Coach Justin
created this program for anyone who is
looking to dramatically increase their one rep
max bench press, squat, and deadlift. This is
NOT an easy program. It requires focus and
dedication. This program will kick your ass and
make you wonder why you thought it would
be a good idea to attempt it. That said, THIS
PROGRAM WORKS.
Without further ado, I present to you:
Eight Week Powerlifting Program
by Nick Symmonds and Justin Ahrens.
4
Preface
While following this eight week program I had
to also learn about proper technique, nutrition,
and recovery. All of these things can be
learned (for FREE!) on the internet and while
you are following this program I strongly
encourage you to become a student of the
sport of powerlifting.
Please see the attached Appendix in the back
for common terms and demonstrations of each
exercise. Scale movements and/or swap
equipment as needed.
5
Week 1, Day 1
A. Find a current 1 rep max Back Squat
B. Find a current SAFE 1 rep max Deadlift
C. Find a current 1 rep max Bench Press
6
Week 1, Day 2
A. EMOM x 10: 2 Back Squats @ 75-80%
B. 5 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between sets)
- 10 (5/5) front rack isolated step ups*
- 25 banded pull aparts
- 15 speed GHD sit ups
*Pull knee of leg not on box to chest every set.
This foot never touches the box until all 5 reps are
complete. Base weight on being explosive with
tremendous speed all while maintaining a strong
front rack and core.
7
Week 1, Day 3
A. Speed Deadlift (60%): 8x3
(90 seconds rest between sets)
B. 3 circuits
(rest 90 seconds between exercises, 2-3
minutes between circuits, base all weights
on perfect reps and how you're feeling)
- stiff-leg Deadlift: 8 reps
- bent over row: 8 reps
- underhand grip perfect strict pull ups: 8 reps
- arched barbell back good morning: 8 reps
8
Week 1, Day 4
A. EMOM x 20: alternating stations
- 3 Bench Press @ 75%
- 7 speed GHD sit ups + 7 speed hip extension
B. 3 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between circuits)
- 15 strict bar dips (band as needed for perfect
reps in unbroken sets)
- 30 banded pull aparts
- 10 (5/5) dumbbell bench press (one arm
locked out while the other completes reps)
9
Week 1, Day 5
A. 4 x 10 Front Squat @ 50+%
(build to a heavy set of 10 unbroken reps)
* In between each set complete the following:
rest 90 seconds between exercises and 4min
between each set.
- 20 unbroken HEAVY russian kettlebell
swings (focusing on glutes and hamstrings
NOT shoulders)
- 20 heavy barbell or dual dumbbell/kettlebell
shrugs
B. 4x10 (5/5) Goblet Lateral Lunges
(rest as needed between sets)
C. 5x of crossover symmetry work:
(rest 2-3 minutes between each set)
- 20 reverse fly (eye level)
- 20 lat pulldown (eye level)
- turn around (no crossing of bands)
- 20 fly (eye level)
- 20 close grip press
- turn around (cross bands)
- 20 Y pulls
10
Week 1, Day 6
A. EMOM x 14:
- 4 Deadlift @ 65-70% + 3 broad jumps for
distance
- 24 (12/12) heavy resisted Pallof presses
B. 5 sets of the following*
- 45 second-60 second heavy dball or
sandbag bear hug march in place, then
immediately into 150 foot box push for speed
*Rest as needed between sets.
11
Week 2, Day 1
A. 3x5 Back Squat @ 80%
B. 5 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between sets)
- 10 (5/5) Front Rack Iso Step Ups (14" box)*
- 25 banded pull aparts
- 15 speed ghd sit ups
*Pull knee of leg not on box to chest every set.
This foot never touches the box until all 5 reps are
complete. Base weight on being explosive with
tremendous speed all while maintaining a strong
front rack and core.
12
Week 2, Day 2
A. 6x6 Bench Press @ 70%, 6x6 quiet touch
and go Deadlift @ 70%*
B. 5 sets of the following:
(rest 2-3 minutes in between each set and
90 seconds between each exercise)
- 10 pec deck reps
- 10 tempo back extensions
- 10/10 Pallof presses
*Have two bars out and alternate sets.
13
Week 2, Day 3
A. speed Deadlift (65%): 8x3
(90 seconds rest between sets)
B. 3 circuits
(rest 90 seconds between exercises, 2-3
minutes between circuits)*
- stiff-leg deadlift: 8 reps
- bent over row: 8 reps
- underhand grip perfect strict pull ups: 8 reps
- arched barbell back good morning: 8 reps
* Base all weights on perfect reps and how you’re
feeling.
14
Week 2, Day 4
A. 2x5 Back Squat @90%
B. 4x10 (5/5) goblet lateral lunges
(rest as needed between sets)
C. 5x of crossover symmetry work:
(rest 2-3min between each set)
- 20 reverse fly (eye level)
- 20 lat pulldown (eye level)
- turn around (no crossing of bands)
- 20 fly (eye level)
- 20 close grip press
- turn around (cross bands)
- 20 Y pulls
15
Week 2, Day 5
A. 7x5 Bench Press @ 75%,
7x5 quiet touch and go Deadlift @ 75%*
B. 3 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between circuits)
- 15 strict bar dips (band as needed for perfect
reps in unbroken sets)
- 30 banded pull aparts
- 10 (5/5) dumbbell bench press (one arm
locked out while the other completes reps)
*Have two bars out and alternate sets.
16
Week 2, Day 6
A. 3x7 Back Squat @75%
B. 5 sets of the following
(rest as needed between sets)
- 45 second-60 second heavy dball or
sandbag bear hug march in place immediately
into 150ft box push for speed
C. 4 sets of the following:
(rest as needed between sets)
- 10 heavy barbell hip thrusts with a :02 hold
at the top
- 20 barbell or dual dumbbell/kettlebell
shrugs
17
Week 3, Day 1
A. 8x4 Bench Press @ 80%
8x4 quiet touch and go Deadlift @ 80%*
B. 5 sets of the following:
(rest 2-3 minutes in between each set and
90 seconds between each exercise)
- 10 pec deck reps
- 10 tempo back extensions
- 10/10 Pallof presses
*Have two bars out and alternate sets.
18
Week 3, Day 2
A. Front Squats 3x5@80%
B. 5 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between sets)
- 10 (5/5) front rack isolated step ups*
- 25 banded pull aparts
- 15 speed GHD sit ups
*Pull knee of leg not on box to chest every set.
This foot never touches the box until all 5 reps are
complete. Be explosive and base weight on being
explosive with tremendous speed all while
maintaining a strong front rack and core.
19
Week 3, Day 3
A. 2x8 Back Squat @80%
B. 4x10 (5/5) goblet lateral lunges
(rest as needed between sets)
C. 5x of crossover symmetry work:
(rest 2-3 minutes between each set)
- 20 reverse fly (eye level)
- 20 lat pulldown (eye level)
- turn around (no crossing of bands)
- 20 fly (eye level)
- 20 close grip press
- turn around (cross bands)
- 20 Y pulls
20
Week 3, Day 4
A. 10x3 Bench Press @ 85%
10x3 quiet touch and go Deadlift @ 85%*
B. 3 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between circuits)
- 15 strict bar dips (band as needed for perfect
reps in unbroken sets)
- 30 banded pull aparts
- 10 (5/5) dumbbell bench press (one arm
locked out while the other completes reps)
*Have two bars out and alternate sets.
21
Week 3, Day 5
A. speed Deadlift (70%): 6x3
(90 seconds rest between sets)
B. 3 circuits*
(rest 90 seconds between exercises, 2-3
minutes between circuits)
- stiff-leg deadlift: 8 reps
- bent over row: 8 reps
- underhand grip perfect strict pull ups: 8 reps
- arched barbell back good morning: 8 reps
*Base all weights on perfect reps and how you're
feeling.
22
Week 3, Day 6
A. Back Squat: 2@93%, 2@94%, 2@95%
B. 5 sets of the following*
- 45sec-60sec heavy dball or sandbag bear
hug march in place immediately into 150ft box
push for speed
C. 4 sets of the following*
- 10 heavy barbell hip thrusts with a :02 hold
at the top
- 20 barbell or dual dumbbell/kettlebell
shrugs
*Rest as needed between sets.
23
Week 4, Day 1
A. Front Squats 2x8@80%
B. 5 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between sets)
- 10 (5/5) front rack isolated step ups*
- 25 banded pull aparts
- 15 speed GHD sit ups
*Pull knee of leg not on box to chest every set.
This foot never touches the box until all 5 reps are
complete. Be explosive and base weight on being
explosive with tremendous speed all while
maintaining a strong front rack and core.
24
Week 4, Day 2
A. 6x6 Bench Press @ 70% + 5-10lbs (based
on feel)
6x6 quiet touch and go Deadlift @ 70% +
5-10lbs (based on feel)*
B. 5 sets of the following:
(rest 2-3 minutes in between each set and
90 seconds between each exercise)
- 10 pec deck reps
- 10 tempo back extensions
- 10/10 Pallof presses
*Have two bars out and alternate sets.
25
Week 4, Day 3
A. 10min EMOM of:
3 Back Squats @75%
B. 4x10 (5/5) goblet lateral lunges
(rest as needed between sets)
C. 5x of crossover symmetry work:
(rest 2-3 minutes between each set)
- 20 reverse fly (eye level)
- 20 lat pulldown (eye level)
- turn around (no crossing of bands)
- 20 fly (eye level)
- 20 close grip press
- turn around (cross bands)
- 20 Y pulls
26
Week 4, Day 4
A. Front Squats 3x10@70%
B. 5 sets of the following*
- 45sec-60sec heavy dball or sandbag bear
hug march in place immediately into 150ft box
push for speed
C. 4 sets of the following:
(rest as needed between sets)
- 10 heavy barbell hip thrusts with a :02 hold
at the top
- 20 barbell or dual dumbbell/kettlebell
shrugs
*Rest as needed between sets.
27
Week 4, Day 5
A. 7x5 Bench Press @ 75% +5-10lbs (based
on feel)
7x5 quiet touch and go Deadlift @ 75%
+5-10lbs (based on feel)
B. 3 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between circuits)
- 15 strict bar dips (band as needed for perfect
reps in unbroken sets)
- 30 banded pull aparts
- 10 (5/5) dumbbell bench press (one arm
locked out while the other completes reps)
*Have two bars out and alternate sets.
28
Week 4, Day 6
A. Speed deadlift (75%): 5x3
(90 sec rest between sets)
B. 3 circuits*
(rest 90 seconds between exercises, 2-3
minutes between circuits)
- stiff-leg deadlift: 8 reps
- bent over row: 8 reps
- underhand grip perfect strict pull ups: 8 reps
- arched barbell back good morning: 8 reps
* Base all weights on perfect reps and how you're
feeling.
29
Week 5, Day 1
A. 10min EMOM of:
1 Back Squat @93%
B. 5 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between sets)
- 10 (5/5) front rack isolated step ups*
- 25 banded pull aparts
- 15 speed GHD sit ups
*Pull knee of leg not on box to chest every set.
This foot never touches the box until all 5 reps are
complete. Be explosive and base weight on being
explosive with tremendous speed all while
maintaining a strong front rack and core.
30
Week 5, Day 2
A.Front Squats 3x6@80%
B. 4x10 (5/5) goblet lateral lunges
(rest as needed between sets)
C. 5x of crossover symmetry work:
(rest 2-3 minutes between each set)
- 20 reverse fly (eye level)
- 20 lat pulldown (eye level)
- turn around (no crossing of bands)
- 20 fly (eye level)
- 20 close grip press
- turn around (cross bands)
- 20 Y pulls
31
Week 5, Day 3
A. 8x4 Bench Press @ 80% +5-10lbs
(based on feel)
8x4 Quiet Touch and Go Deadlift @ 80%
+5-10lbs (based on feel)*
B. 5 sets of the following:
(rest 2-3 minutes in between each set and
90 seconds between each exercise)
- 10 pec deck reps
- 10 tempo back extensions
- 10/10 Pallof presses
*Have two bars out and alternate sets.
32
Week 5, Day 4
A. speed Deadlift (65%): 3x3
(90 seconds rest between sets)
B. 3 circuits*
(rest 90 seconds between exercises, 2-3
minutes between circuits)
- power shrugs (60% of current Deadlift max):
3x5
- stiff-leg Deadlift: 3x5
- bent over row: 3x5
- underhand grip perfect strict pull ups: 3x5
perfect reps
- arched back good morning: 3x5
* Base all weights on perfect reps and how you're
feeling.
33
Week 5, Day 5
A.10min EMOM of:
4 Back Squats @50%
B. 5 sets of the following:
(rest as needed between sets)
- 45sec-60sec heavy dball or sandbag bear
hug march in place immediately into 150ft box
push for speed
C. 4 sets of the following:
(rest as needed between sets)
- 10 heavy barbell hip thrusts with a :02 hold
at the top
- 20 barbell or dual dumbbell/kettlebell
shrugs
34
Week 5, Day 6
A. 10x3 Bench Press @ 85% +5-10lbs
(based on feel)
10x3 quiet touch and go Deadlift @ 85% +
5-10lbs (based on feel)*
B. 3 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between circuits)
- 15 strict bar dips (band as needed for perfect
reps in unbroken sets)
- 30 banded pull aparts
- 10 (5/5) dumbbell bench press (one arm
locked out while the other completes reps)
*Have two bars out and alternate sets.
35
Week 6, Day 1
A. Max Out Back Squat
B. 5 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between sets)
- 10 (5/5) front rack isolated step ups
- 25 banded pull aparts
- 15 speed ghd sit ups
*Pull knee of leg not on box to chest every set.
This foot never touches the box until all 5 reps are
complete. Be explosive and base weight on being
explosive with tremendous speed all while
maintaining a strong front rack and core.
36
Week 6, Day 2
A. 6x6 Bench Press @ 70% +10-20lbs
(based on feel)
6x6 Quiet Touch and Go Deadlift @ 70% +
10-20lbs (based on feel)*
B. 5 sets of the following:
(rest 2-3 minutes in between each set and
90 seconds between each exercise)
- 10 pec deck reps
- 10 tempo back extensions
- 10/10 Pallof presses
*Have two bars out and alternate sets.
37
Week 6, Day 3
A. speed Deadlift (70%): 3x3
(90 seconds rest between sets)
B. 3 circuits*
(rest 90 seconds between exercises, 2-3
minutes between circuits)
- power shrugs (65% of current Deadlift max):
3x5
- stiff-leg Deadlift: 3x5
- bent over row: 3x5
- underhand grip perfect strict pull ups: 3x5
perfect reps
- arched back good morning: 3x5
* Base all weights on perfect reps and how you're
feeling.
38
Week 6, Day 4
A. 7x5 Bench Press @ 75% + 10-20lbs
(based on feel)
7x5 Quiet Touch and Go Deadlift @ 75% +
10-20lbs (based on feel)*
B. 3 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between circuits)
- 15 strict bar dips (band as needed for perfect
reps in unbroken sets)
- 30 banded pull aparts
- 10 (5/5) dumbbell bench press (one arm
locked out while the other completes reps)
*Have two bars out and alternate sets.
39
Week 6, Day 5
A. 5x1 Back Squat @ 90% of new max
B. 5 sets of the following:
(rest as needed between sets)
- 45sec-60sec heavy dball or sandbag bear
hug march in place immediately into 150ft box
push for speed
40
Week 6, Day 6
A. 10 sets of the following:
(90-120 seconds between each exercise and
2-3 minutes between each set)
- 3 heavy dumbbell incline Bench Press
- 20 speed GHD sit ups + 20/20 standing
single arm oblique crunches (alternate rounds
with exercise)
- 20 heavy russian kettlebell swings focusing
on glutes and hamstrings NOT shoulders
- 20 heavy barbell shrugs
41
Week 7, Day 1
A. 8x4 Bench Press @ 80% + 10-20lbs
(based on feel)
8x4 quiet touch and go Deadlift @ 80% +
10-20lbs (based on feel)*
B. 5 sets of the following:
(rest 2-3 minutes in between each set and
90 seconds between each exercise)
- 10 pec deck reps
- 10 tempo back extensions
- 10/10 Pallof presses
*Have two bars out and alternate sets.
42
Week 7, Day 2
A. Speed deadlift (75%): 3x3
(90 seconds rest between sets)
B. 3 circuits*
(rest 90 seconds between exercises, 2-3
minutes between circuits)
- power shrugs (70% of current Deadlift max):
3x5
- stiff-leg deadlift: 3x5
- bent over row: 3x5
- underhand grip perfect strict pull ups: 3x5
perfect reps
- arched back good morning: 3x5
* Base all weights on perfect reps and how you're
feeling.
43
Week 7, Day 3
Rest day!
44
Week 7, Day 4
A. 10x3 Bench Press @ 85% +10-20lbs
(based on feel)
10x3 quiet touch and go Deadlift @ 85% +
10-20lbs (based on feel)*
B. 3 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between circuits)
- 15 strict bar dips (band as needed for perfect
reps in unbroken sets)
- 30 banded pull aparts
- 10 (5/5) dumbbell bench press (one arm
locked out while the other completes reps)
*Have two bars out and alternate sets.
45
Week 7, Day 5
A. Back Squat: 2x2 @ 80%, 2x2 @ 85%
B. 5 sets of the following:
(rest as needed between sets)
- 45sec-60sec heavy dball or sandbag bear
hug march in place immediately into 150ft box
push for speed
46
Week 7, Day 6
A. 10 sets of the following:
(90-120 seconds between each exercise and
2-3 minutes between each set)
- 3 heavy dumbbell incline bench press
- 20 speed GHD sit ups + 20/20 standing
single arm oblique crunches (alternate rounds
with exercise)
- 20 heavy russian kettlebell swings focusing
on glutes and hamstrings NOT shoulders
- 20 heavy barbell shrugs
- 20 (10/10) Pallof press
47
Week 8, Day 1
A. Every 2:00 x 5:
2 Back Squat @ 85-90% of your new max
B. 5 sets of the following:
(rest 90 seconds between exercises and 2-3
minutes between sets)
- 10 (5/5) front rack isolated step ups*
- 25 banded pull aparts
- 15 speed GHD sit ups
*Reduce this down to 80% of weight you have
built up to for this movement. Pull knee of leg not
on box to chest every set. This foot never touches
the box until all 5 reps are complete. Be explosive
and base weight on being explosive with
tremendous speed all while maintaining a strong
front rack and core.
48
Week 8, Day 2
A. Establish a new 1 rep max Bench Press
B. Every 2:00 x 7
1 Deadlift @ 90-95% (start at 90% and build
to 95% if things feel as light as they should)
C. Every 2:00 x 5*
20 second max calorie echo bike
*In between each set = 5 strict chin ups.
49
Week 8, Day 3
30min Concept 2 Bike @ 1000cal/hr
50
Week 8, Day 4
A. EMOM x 10: 5 Back Squat @ 50-60%
(FOR SPEED NO RESET REPS)
B. EMOM x 20:
(alternate rounds between Bench Press and
Deadlift)
- 5 speed Bench Press @ 50-60%
- 5 speed Deadlifts (not touch and go) @
50-60% (speed emphasis on the stand but
approach the bar and pull with perfect form
and intention)
51
Week 8, Day 5
A. 10 sets of the following:
(90-120 seconds between each exercise and
2-3 minutes in between each set)
- 5 strict chin up + 15 banded pull aparts
- 20 speed GHD sit ups / 20/20 standing
single arm oblique crunches (alternate rounds
with exercise)
- 20 heavy russian kettlebell swings focusing
on glutes and hamstrings NOT shoulders
- 20 heavy barbell shrugs
- 20 (10/10) Pallof press
52
Week 8, Day 6
30min C2 Bike @ 1000cal/hr
53
Competition Day!
Max out all three lifts and CRUSH IT!
54
Epilogue
A huge THANK YOU to Coach Justin for
creating this eight week program for me and
for others who aspire to find success in
powerlifting.
55
Key Terms
EMOM: Every minute on the minute. You will
alternate between different exercises and
spend one minute doing each round before
moving to the next portion.
GHD: Glute Ham Developer. Used to perform
glute and hamstring exercises, especially the
glute-ham raise, that helps develop strength
in the posterior chain while helping the
development of stability of the spine and
pelvis.
Touch and go: Once the barbell hits the
surface you are lowering it onto, explode
into the next lift without pausing.
Tempo: Do the exercise with a consistent
rhythm and timing for the whole set.
56
Appendix
Back Squat
Deadlift
57
Appendix
Bench Press
58
Appendix
Front Rack Isolated Step Up
Banded Pull Aparts
59
Appendix
GHD Sit-ups
Stiff-leg Deadlift
60
Appendix
Bent Over Row
Underhand Strict Pull-ups
61
Appendix
Arched Barbell Back Good Morning
Hip Extension
62
Appendix
Strict Bar Dips
Dumbbell Bench Press
63
Appendix
Front Squat
Russian Kettlebell Swing
64
Appendix
Dumbbell Shrugs
Goblet Lateral Lunge
65
Appendix
Reverse Fly
Lat Pull Down
66
Appendix
Fly
Close Grip Press
67
Appendix
Y Pulls
Dball Bear Hug March
68
Appendix
Pec Deck
Barbell Hip Thrust
69
Appendix
Tempo Back Extensions
70
Appendix
Box Push
Standing Single Arm Oblique Crunches
71
Appendix
Dumbbell Incline Bench Press
72
Appendix
Broad Jump
73