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)