POWERLIFTING PROGRAM 1
Program Description: A slow but consistent 6 week non-linear strength program for casual intermediate
powerlifters. Week 7 is meet week/Next cycle. Program based on concept of overload-overreachingsuper compensation-performance theory. Modified PPL.
Rest period
Squat: 2-4min. 4-5min peaking phase
Deadlift: 3-5 min. 5-6min peaking phase
Bench: 2-3 min. 4-5min peaking phase
RPE:
Diet:
Week 1-2: Maintenance. No Meet, Maint or -500 kcal
Week 3: +200 kcal above maintenance
Week 4-5: +500 kcal above maintenance
Week 6: Maintenance.
Week 7: Meet +200 above maintenance. No Meet, maintenance or -500 kcal
Note:
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7.
Increase TM by 5lbs Upper body and 10 lbs lower body at the start of week 4
Aim for 0.8-1g of protein per pound of bw
Eat like a king! At least 4 eggs a day and 1lb of meat.
Sleep at least 7hrs
If stressed/tired, reduce TM by 10-20 lbs
Intensity written on % TM and RPEs
Weeks 1-2 focused on conditioning the main lifts with more emphasis on accessories. Week 3 is
transition and acclimation to PL. Weeks 4-5 are peaking phases mainly triples and singles on
SBD. Week 6 is full deload. Rinse and repeat.
Casual Powerlifting
Page 1
Week 1 (Conditioning/Hypertrophy Moderate)
Session 1:
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Squats – 60x8, 60x8, 70x8, 70x8, 80x5 Paused
Overhead Press – 60x8, 70x8, 70x8, 60 AMRAP
Pullups – 30 reps
Chest Flys – RPE 5 80 reps
Tricep Pushdown – RPE 5 80 reps
Session 2:
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Bench Press – 60x8, 60x8, 70x8, 70x8, 80x6
RDL – 60x6, 60x6, 70x6, 80x6
Pendlay Row – RPE 7 30 reps
Incline dumbbell Press – 60x8, 70x8, 70x8, 80x6
Shrugs – RPE 7 30 reps
Session 3:
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Squats – 50x8, 60x8, 70x8, 50x20
Overhead Press – 8 sets of 5 @ 70
Lat Pulldown – RPE 5 80 reps
Close grip bench Press – 60x8, 70x8, 80x8
Leg Press – RPE 7 40 reps
Week 2 (Conditioning/ Hypertrophy Hard)
Session 1:
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Squats – 70x8, 70x8, 70x8, 80x5 Paused, 80x5 Paused
Overhead Press – 65x8, 75x8, 75x8, 70 AMRAP
Pullups – 35 reps
Dips – 40 reps
Tricep Pushdown – RPE 7 60 reps
Session 2:
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Bench Press – 60x8, 70x8, 70x8, 80x8, 80x8
RDL – 60x6, 70x6, 70x6, 80x5
Pendlay Row – RPE 8 20 reps
Incline dumbbell Press – 70x8, 80x8, 80x8, 90x5
Shrugs – RPE 8 20 reps
Casual Powerlifting
Page 2
Session 3:
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Squats – 60x8, 70x8, 80x5, 60x20
Overhead Press – 10 sets of 5 @ 70
RDL – RPE 6 20 reps
Lat Pulldown – RPE 7 60 reps
Close grip bench Press – 70x8, 80x8, 80x8
Week 3 (PL transition/acclimation)
Session 1:
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Squats – 70x5, 80x5, 80x5, 90x5, 90x5, 95x3
Overhead Press – 70x5, 80x5, 90x5, 60 AMRAP
Pullups – 30 reps
Dips – 30 reps
Tricep Pushdown – RPE 5 60 reps
Session 2:
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Sumo Deadlift – 70x5, 80x5, 95x3
RDL – RPE 6 10 reps
Bench Press – 60x5, 70x5, 70x5, 80x5, 80x5, 90x5, 95x3
Pendlay Row – RPE 8 20 reps
Incline dumbbell Press – 70x5, 80x5, 80x5, 90x5
Session 3:
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Squats – 70x5, 80x5, 90x3, 50x20
Overhead Press – 6 sets of 5 @ 80
Lat Pulldown – RPE 8 30 reps
Face Pull – RPE 6 40 reps
Close grip bench Press – 70x5, 80x5, 90x5
Casual Powerlifting
Page 3
Week 4 (Peaking Phase Triples)
-Add weight to Training Max. Warm up for all lifts
Note: * can be substituted for any Main lift accessories
Session 1:
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Squats – 80x3, 90x3, 90x3, 90x3
Overhead Press – 80x3, 90x3, 90x3
*Barbell Row – 4 sets of 3 @ RPE 8
*Board Press – 80x3, 90x3, 90x3
Session 2:
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Sumo Dead lift – 80x3, 90x3, 90x3
Dips – 40 reps
*Hip Thrust – RPE 6 20 reps
*Lat Pulldown – RPE 8 20 reps
Session 3:
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Bench Press – 80x3, 90x3, 90x3, 90x3
Face Pull – RPE 7 30 reps
*Pin Squats – RPE 8 20 reps
*Incline Dumbbell Press – RPE 8 20 reps
Week 5 (Peaking Phase Singles)
Session 1:
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Squats – 95x1, Check 1RM for new TM
Overhead Press – 90x1, 95x1, Check 1RM for new TM
*Barbell Row – 4 sets of 3 @ RPE 8
*Board Press – 80x3, 90x3, 90x3
Session 2:
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Sumo Deadlift – 95x1, Check 1RM for new TM
*Dips – 40 reps
*Pull ups – 40 reps
Casual Powerlifting
Page 4
Session 3:
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Bench Press – 85x1, 95x1, Check 1RM for new TM
*Snatch Grip Deadlift – RPE 7 10 reps
*Face Pull – RPE 7 30 reps
Week 6 (Deload)
You have 2 options: If you have enough energy, do the sessions. If gassed, take a step back and remove
the last set of the main lifts in each session.
Session 1:
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Squats – 50x8, 60x8, 60x8, 70x8, 70x5 Paused
Overhead Press – 50x8, 60x8, 70x8, 60 AMRAP
Pullups – 20 reps
Main lift accessories
Session 2:
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RDL 50x6, 60x6, 70x6, 70x6
Bench Press – 50x8, 60x8, 60x8, 70x8, 70x6
Pendlay Row – RPE 5 30 reps
Main lift accessories
Session 3:
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Squats – 40x8, 50x8, 60x8, 40x20
Overhead Press – 8 sets of 5 @ 60
Lat Pulldown – RPE 5 60 reps
Main lift accessories
Casual Powerlifting
Page 5
ACCESSORIES/WEAK POINTS
3 Fundamentals of Breaking through
Sticking Points
1. Increasing Acceleration
2. Strengthen Weak Muscles
3. Strengthen the Zone
Squat
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Sticking point in the first portion of the
lifting motion: Possible Weak muscles:
Glutes & Hamstrings
Sticking point mid-way (knees at 90
degrees): Possible Weak muscles:
Quadriceps & Glutes
Sticking point in the last portion of the
lift (very rare):Possible Weak muscles:
Quadriceps
Acceleration Exercises:
Paused Squats
Speed Squats
Jump Squats
Squats with Chains/Bands
Box Squats
2. Working on Weak Muscles:
Glutes  Front Squats
 High Bar Squats
 Glute Bridges
 Hip Thrusts
Hamstrings  Romanian Deadlifts
 Good Mornings
 Reverse Hyperextensions
 Stiff-Leg Deadlifts
Casual Powerlifting
Quadriceps  Front Squats
 High Bar Squats
 Hack Squats
 Barbell Lunges
 Hip Belt Squat
 Leg Press
 Split Squats
Lower Back Muscles Good Mornings
 Glute Ham Raise
 Back Extensions
3. Strengthen the Zone
 Pin Squats
 Safety Bar Squats
Bench
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Sticking point close to the chest:
Possible Weak muscles: Pectorals &
Anterior Deltoids & Lats
Sticking point mid-way (elbows at 90
degrees): Possible Weak muscles:
Anterior Deltoids
Sticking point during the last portion of
the press (past 90 degrees):Possible
Weak muscles: Triceps
Acceleration Exercises:
Speed Bench
Paused Bench
Bench with Bands
Sling Shot Bench with Pause
Cambered Bar Bench Press
Tate Presses
2. Working on Weak Muscles:
Pectorals –
Page 6
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Dumbell Bench Press
Wide Grip Bench Press
Incline Bench Press
Spot Press
Buffalo Bar Bench Press
Anterior Deltoids –
 Military Press
 Dumbell Front Raises
 Arnold Press
 Incline Bench Press
Lats–
 Pull Ups
 Lat Pull Down
 T-Bar Row
 Chest Supported Rows
 Horizontal Band Deadlifts
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Weak muscles: Quadriceps. Could also
be: tight psoas
Sticking point around the
knees:Possible Weak muscles: Lower
back muscles
Sticking point in the last portion of the
pull (from mid-thigh to lockout):
Possible Weak muscles: Glutes &
Hamstrings & Lats
1. Acceleration Exercises:
 Speed Deadlifts
 Deadlifts with Chains/Bands
2. Working on Weak Muscles:
Upper Back Snatch Grip Deadlifts
 Shrugs
 Kroc Rows
Triceps–
 Close Grip Bench Press
 Tricep Dips
 Tricep Pulldowns
 Floor Presses
 Board Press
 Slingshot Bench
 Close-Grip Push-Ups/Diamond
 JM Presses
Quadriceps  Front Squats
 High Bar Squats
 Hack Squats
 Barbell Lunges
 Hip Belt Squat
 Leg Press
 Split Squats
3. Strengthen the Zone
 Pin Bench
 Board Press
Lower Back Muscles Good Mornings
 Glute Ham Raise
 Back Extensions
Deadlift
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Sticking point in the first portion of the
lift (floor to below knees): Possible
Casual Powerlifting
Glutes  Front Squats
 High Bar Squats
 Glute Bridges
 Hip Thrusts
 Hamstrings  Romanian Deadlifts
Page 7
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Good Mornings
Snatch Grip Deadlifts
Reverse Hyperextensions
Stiff-Leg Deadlifts
Lats–
 Pull Ups
 Lat Pull Down
 T-Bar Row
 Chest Supported Rows
 Horizontal Band Deadlifts
3.
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Strengthen the Zone
Deficit Deadlifts
Rack Pulls
Paused Deadlifts
Casual Powerlifting
Page 8