Powerlifting

Intermediate Powerlifting

Take your strength to the next level with increased volume and intensity.

12 weeks

4 workouts/week

Day 1: Volume Squat & Heavy Bench

Warm-up

Hip Circles & Leg Swings

2 sets

10/each reps

Goblet Squats

2 sets

10 reps

Band Pull-Aparts

2 sets

20 reps

Main Lifts

Squat

5 sets

5 reps

Bench Press

1 sets

Top single @ RPE 8-9 reps

Bench Press

4 sets

4 @ RPE 7 reps

Accessories

Dumbbell Press

3 sets

8-12 reps

Leg Press

3 sets

10-12 reps

Day 2: Heavy Deadlift & Bench Variation

Warm-up

Cat-Cow & Bird-Dog

2 sets

10/each reps

Barbell Good Mornings

2 sets

12 reps

Main Lifts

Deadlift

1 sets

Top single @ RPE 8-9 reps

Deadlift

3 sets

4 @ RPE 7 reps

Close Grip Bench

4 sets

6-8 reps

Accessories

Lat Pulldowns

4 sets

10-12 reps

Tricep Pushdowns

3 sets

12-15 reps

Day 3: Heavy Squat & Volume Bench

Warm-up

Hip Circles & Leg Swings

2 sets

10/each reps

Goblet Squats

2 sets

10 reps

Band Pull-Aparts

2 sets

20 reps

Main Lifts

Squat

1 sets

Top single @ RPE 8-9 reps

Squat

4 sets

4 @ RPE 7 reps

Bench Press

5 sets

5 reps

Accessories

Overhead Press

3 sets

8-10 reps

Barbell Rows

4 sets

8-10 reps

Day 4: Deadlift Variation & Accessory

Warm-up

Dynamic Warmup

10 sets

min reps

Main Lifts

Romanian Deadlifts

3 sets

8 reps

Pause Squats

4 sets

3 reps

Accessories

Dumbbell Rows

3 sets

10-12/arm reps

Face Pulls

3 sets

20 reps

Bicep & Tricep Superset

3 sets

12-15 reps