Program goal : Power, performance, intro to powerlifting and strength building.
Experience level : beginner – advanced
Days per week : 4-5
Workout length : 60 – 90 minutes
Whether you’re a seasoned powerlifter or just looking to increase overall strength, this 12 week program is set up to meet you at your baseline and improve your squat, bench press and deadlift maxes. You’ll begin by measuring your 1 rep maxes in these lifts which will set the stage for the rest of the program. In weeks 1-4, you’ll work with higher reps and challenging modifications to improve your glycolytic system/stamina, increase lean mass and perfect form. In weeks 5-8, you’ll challenge your strength as rep ranges get smaller and accessory work becomes more taxing. Weeks 9-12 focus on your phosphagen system/power output, creating neural adaptations to high load and prepping your body for an all out attempt.
This is a 4-5x weekly program with a deload built in every 4 weeks to help you recover and prime for the next cycle. This program can be done leading up to a powerlifting meet, with week 12 being completed the week prior to competition. You can also use this program for general strength building with a test out period after week 12 to get your new 1 rep max for future cycles.