Overview
The Powerlifting Program is designed for advanced lifters who focus on maximizing strength in the three major lifts: squat, bench press, and deadlift. This program prioritizes heavy lifting with low reps and high intensity, ideal for athletes looking to improve their one-rep max.
Workout Schedule
- Day 1: Squat + Accessory Movements
- Day 2: Bench Press + Accessory Movements
- Day 3: Deadlift + Accessory Movements
- Day 4: Squat + Accessory Movements
- Day 5: Bench Press + Deadlift (Speed Day)
Detailed Exercises
Day 1: Squat
- Back Squats: 5 sets of 3 reps (Work up to heavy triples)
- Front Squats: 3 sets of 5 reps
- Leg Press: 4 sets of 8 reps
- Leg Curls: 3 sets of 10 reps
- Calf Raises: 4 sets of 12-15 reps
Day 2: Bench Press
- Flat Bench Press: 5 sets of 3 reps
- Incline Dumbbell Press: 3 sets of 6-8 reps
- Chest Flyes: 3 sets of 8-10 reps
- Tricep Dips: 4 sets to failure
- Tricep Pushdowns: 3 sets of 10 reps
Day 3: Deadlift
- Deadlifts: 5 sets of 3 reps (Work up to heavy triples)
- Romanian Deadlifts: 3 sets of 6 reps
- Barbell Rows: 4 sets of 8 reps
- Pull-Ups: 4 sets to failure
- Barbell Shrugs: 3 sets of 10 reps
Tips for Success
- Prioritize technique in all lifts to avoid injury, especially when lifting heavy.
- Prioritize technique in all lifts to avoid injury, especially when lifting heavy.
- Focus on improving your weak points, such as grip strength, flexibility, or mobility, that might limit your performance in the big lifts.
- Rest for 2-3 minutes between sets of heavy lifts to ensure maximum strength output.
- Ensure adequate nutrition, especially protein intake, to support muscle recovery and strength gains.