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  • Powerlifting Program

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    Clay Hunn
    186 views24 pages
    The document outlines a 4 week training program with weekly sessions focused on squats, deadlifts, bench press, and accessories. Each session programs the main lifts in a wave format starting at lower intensities and weights in the beginning of the week and increasing them throughout the week. Accessory exercises target muscles like rows, shoulders, biceps, and triceps with 3 sets of 10-12 reps at moderate intensities.

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    powerlifting program

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    powerlifting program

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    The document outlines a 4 week training program with weekly sessions focused on squats, deadlifts, bench press, and accessories. Each session programs the main lifts in a wave format starting at lower intensities and weights in the beginning of the week and increasing them throughout the week. Accessory exercises target muscles like rows, shoulders, biceps, and triceps with 3 sets of 10-12 reps at moderate intensities.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    186 views24 pages

    Powerlifting Program

    Uploaded by

    Clay Hunn
    The document outlines a 4 week training program with weekly sessions focused on squats, deadlifts, bench press, and accessories. Each session programs the main lifts in a wave format starting at lower intensities and weights in the beginning of the week and increasing them throughout the week. Accessory exercises target muscles like rows, shoulders, biceps, and triceps with 3 sets of 10-12 reps at moderate intensities.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 24

    Bench Press

    Squat Max 425 405 Deadlift Max 500


    Max
    Load 425 Load 405 Load 500
    Reps 1 Reps 1 Reps 1

    Session 1
    Exercise Intensity Load Sets Reps Exercise
    60% 255 2 10
    Deficit or Pause
    Squat 65% 277.5 2 8 Deadlift
    70% 297.5 2 6
    60-70% 5 10
    Bench Row or Bench Press
    Chest
    (pause last rep)
    Supported Row

    50-60% 4 4
    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    bench set this 227.5 2 10 RDL
    Floor Press week
    Lats 50-60% 3 12 Triceps
    Shoulders 50-60% 3 12 Biceps
    Low Back 50-60% 3 12 Abs

    Session 1
    Exercise Intensity Load Sets Reps Exercise
    65% 277.5 2 8
    Deficit or Pause
    Squat 70% 297.5 2 6 Deadlift
    75% 320 2 4
    Bench Row or 70-80% 6 6
    Bench Press
    Chest (pause last rep)
    Supported Row
    60-70% 4 3
    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    bench set this 262.5 2 8 RDL
    Floor Press week
    Lats 55-65% 3 10 Triceps
    Shoulders 55-65% 3 10 Biceps
    Low Back 55-65% 3 10 Abs
    Session 1
    Exercise Intensity Load Sets Reps Exercise
    70% 297.5 2 6
    Deficit or Pause
    Squat 75% 320 2 5 Deadlift
    80% 340 2 4
    Bench Row or 60-70% 5 10
    Bench Press
    Chest (pause last rep)
    Supported Row

    70-80% 4 2
    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    bench set this 255 2 10 RDL
    Floor Press week
    Lats 60-70% 3 8 Triceps
    Shoulders 60-70% 3 8 Biceps
    Low Back 60-70% 3 8 Abs

    Session 1
    Exercise Intensity Load Sets Reps Exercise
    85% 362.5 5 3
    Deficit or Pause
    Squat Deadlift

    Bench Row or 60-70% 5 10


    Bench Press
    Chest (pause last rep)
    Supported Row
    50-60% 4 4
    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    bench set this 292.5 2 10 RDL
    Floor Press week
    Lats 50-60% 3 12 Triceps
    Shoulders 50-60% 3 12 Biceps
    Low Back 50-60% 3 12 Abs
    Session 1
    Exercise Intensity Load Sets Reps Exercise
    85% 362.5 5 4
    Deficit or Pause
    Squat Deadlift

    70-80% 6 6
    Bench Row or
    Chest Bench Press
    Supported Row

    60-70% 4 3
    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    Floor Press bench set this 0 2 8 RDL
    week
    Lats 55-65% 3 10 Triceps
    Shoulders 55-65% 3 10 Biceps
    Low Back 55-65% 3 10 Abs

    Session 1
    Exercise Intensity Load Sets Reps Exercise
    85% 362.5 5 5
    Deficit or Pause
    Squat Deadlift

    60-70% 5 10
    Bench Row or Bench Press
    Chest (pause last rep)
    Supported Row

    70-80% 4 2
    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    bench set this 217.5 2 10 RDL
    Floor Press week
    Lats 60-70% 3 8 Triceps
    Shoulders 60-70% 3 8 Biceps
    Low Back 60-70% 3 8 Abs
    Session 1
    Exercise Intensity Load Sets Reps Exercise
    80% 340 3 4

    Squat

    Bench Row or 70-80% 6 6


    Bench Press
    Chest
    (pause last rep)
    Supported Row
    n/a n/a n/a
    Pause Squat or
    Front Squat

    90% of lightest
    Close Grip or bench set this 237.5 2 10 n/a
    Floor Press week
    Lats 50-60% 3 12 Triceps
    Shoulders 50-60% 3 12 Biceps
    Low Back 50-60% 3 12 Abs

    Session 1
    Exercise Intensity Load Sets Reps Exercise
    85% 362.5 5 6
    Deficit or Pause
    Squat
    Deadlift

    Bench Row or 60-70% 5 10


    Bench Press
    Chest
    (pause last rep)
    Supported Row
    n/a n/a n/a
    Pause Squat or Deadlift
    Front Squat

    90% of lightest
    Close Grip or bench set this 237.5 2 8 RDL
    Floor Press week
    Lats 55-65% 3 10 Triceps
    Shoulders 55-65% 3 10 Biceps
    Low Back 55-65% 3 10 Abs
    Session 1
    Exercise Intensity Load Sets Reps Exercise
    90% 382.5 4 5
    Deficit or Pause
    Squat Deadlift

    Bench Row or 70-80% 6 6


    Bench Press
    Chest (pause last rep)
    Supported Row
    n/a n/a n/a
    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    bench set this 275 2 8 RDL
    Floor Press week
    Lats 60-70% 3 8 Triceps
    Shoulders 60-70% 3 8 Biceps
    Low Back 60-70% 3 8 Abs

    Session 1
    Exercise Intensity Load Sets Reps Exercise
    95% 405 3 4
    Deficit or Pause
    Squat Deadlift

    Bench Row or 70-80% 6 6


    Bench Press
    Chest (pause last rep)
    Supported Row

    n/a n/a n/a


    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    bench set this 275 2 8 RDL
    Floor Press week
    Lats 50-60% 3 12 Triceps
    Shoulders 50-60% 3 12 Biceps
    Low Back 50-60% 3 12 Abs
    Session 1
    Exercise Intensity Load Sets Reps Exercise
    100% 425 2 3
    Deficit or Pause
    Squat Deadlift

    Bench Row or 60-70% 5 10


    Bench Press
    Chest (pause last rep)
    Supported Row
    n/a n/a n/a
    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    bench set this 262.5 2 8 RDL
    Floor Press week
    Lats 55-65% 3 10 Triceps
    Shoulders 55-65% 3 10 Biceps
    Low Back 55-65% 3 10 Abs

    Session 1
    Exercise Intensity Load Sets Reps Exercise
    105% 447.5 1 2
    Deficit or Pause
    Squat
    Or Max out Deadlift

    Bench Row or 60-70% 5 10


    Bench Press
    Chest (pause last rep)
    Supported Row
    n/a n/a n/a
    Pause Squat or Deadlift
    Front Squat

    Close Grip or 90% of lightest


    bench set this 302.5 2 8 RDL
    Floor Press week
    Lats 50-60% 3 12 Triceps
    Shoulders 50-60% 3 12 Biceps
    Low Back 50-60% 3 12 Abs
    Week 1
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    60% 300 5 4 60%
    Squat 65%
    70%
    62.50% 252.5 2 10 60-70%
    67.50% 272.5 2 8 Bench Row or
    Chest
    72.50% 292.5 2 6 Supported Row

    65% 325 5 4 50-60%


    Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    35% 175 2 12 bench set this
    Floor Press week
    50-60% 3 12 Lats 50-60%
    50-60% 3 12 Shoulders 50-60%
    50-60% 3 12 Low Back 50-60%
    Week 2
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    70% 350 4 3 65%
    Squat 70%
    75%
    72.50% 292.5 2 6 Bench Row or 70-80%
    77.50% 315 2 5 Chest
    82.50% 335 2 4 Supported Row
    75% 375 4 3 60-70%
    Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    40% 200 2 10 bench set this
    Floor Press week
    55-65% 3 10 Lats 55-65%
    55-65% 3 10 Shoulders 55-65%
    55-65% 3 10 Low Back 55-65%
    Week 3
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    80% 400 2 2 70%
    Squat 75%
    80%
    70.00% 282.5 2 8 Bench Row or 60-70%
    75.00% 305 2 6 Chest
    80.00% 325 2 4 Supported Row

    rep out, keep


    85% 425 1 70-80%
    one in the tank Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    45% 225 0 0 bench set this
    Floor Press week
    60-70% 3 8 Lats 60-70%
    60-70% 3 8 Shoulders 60-70%
    60-70% 3 8 Low Back 60-70%
    Week 4
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    63% 312.5 5 4 85%
    Squat

    80.00% 325 2 4 Bench Row or 60-70%


    85.00% 345 2 3 Chest
    90.00% 365 2 2 Supported Row
    68% 337.5 5 4 50-60%
    Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    38% 187.5 2 12 bench set this
    Floor Press week
    50-60% 3 12 Lats 50-60%
    50-60% 3 12 Shoulders 50-60%
    50-60% 3 12 Low Back 50-60%
    Week 5
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    73% 362.5 4 3 85%
    Squat

    RPE 8.5-9 n/a 1 70-80%


    Bench Row or
    -20kg from top
    5 3 Chest
    single Supported Row

    78% 387.5 4 3 60-70%


    Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    43% 212.5 2 10 Floor Press bench set this
    week
    55-65% 3 10 Lats 55-65%
    55-65% 3 10 Shoulders 55-65%
    55-65% 3 10 Low Back 55-65%
    Week 6
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    80% 400 2 2 85%
    Squat

    60.00% 242.5 6 6 60-70%


    Bench Row or
    Chest
    Supported Row

    rep out, keep


    85% 425 1 70-80%
    one in the tank Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    45% 225 0 0 bench set this
    Floor Press week
    60-70% 3 8 Lats 60-70%
    60-70% 3 8 Shoulders 60-70%
    60-70% 3 8 Low Back 60-70%
    Week 7
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    n/a n/a n/a n/a 80%

    Squat

    65.00% 262.5 2 10 Bench Row or 70-80%


    70.00% 282.5 2 8 Chest
    75.00% 305 2 6 Supported Row
    n/a n/a n/a n/a n/a
    Pause Squat or
    Front Squat

    90% of lightest
    n/a n/a n/a n/a Close Grip or bench set this
    Floor Press week
    50-60% 3 12 Lats 50-60%
    50-60% 3 12 Shoulders 50-60%
    50-60% 3 12 Low Back 50-60%
    Week 8
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    60% 300 5 4 85%
    Squat

    65.00% 262.5 2 10 Bench Row or 60-70%


    70.00% 282.5 2 8 Chest
    75.00% 305 2 6 Supported Row
    65% 325 4 3 n/a
    Pause Squat or
    Front Squat

    90% of lightest
    Close Grip or
    35% 175 2 10 bench set this
    Floor Press week
    55-65% 3 10 Lats 55-65%
    55-65% 3 10 Shoulders 55-65%
    55-65% 3 10 Low Back 55-65%
    Week 9
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    70% 350 4 3 80%
    Squat

    75.00% 305 2 6 Bench Row or 70-80%


    80.00% 325 2 5 Chest
    85.00% 345 2 4 Supported Row
    75% 375 4 3 n/a
    Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    40% 200 2 10 bench set this
    Floor Press week
    60-70% 3 8 Lats 60-70%
    60-70% 3 8 Shoulders 60-70%
    60-70% 3 8 Low Back 60-70%
    Week 10
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    80% 400 2 2 80%
    Squat

    75.00% 305 2 6 Bench Row or 70-80%


    80.00% 325 2 5 Chest
    85.00% 345 2 4 Supported Row

    rep out, keep


    85% 425 1 n/a
    one in the tank Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    45% 225 0 0 bench set this
    Floor Press week
    50-60% 3 12 Lats 50-60%
    50-60% 3 12 Shoulders 50-60%
    50-60% 3 12 Low Back 50-60%
    Week 11
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    63% 312.5 5 4 85%
    Squat

    72.50% 292.5 2 8 Bench Row or 60-70%


    77.50% 315 2 6 Chest
    82.50% 335 2 4 Supported Row
    68% 337.5 5 4 n/a
    Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    38% 187.5 2 12 bench set this
    Floor Press week
    55-65% 3 10 Lats 55-65%
    55-65% 3 10 Shoulders 55-65%
    55-65% 3 10 Low Back 55-65%
    Week 10
    Session 2 Session 3
    Intensity Load Sets Reps Exercise Intensity
    73% 362.5 4 3 50%
    Squat

    82.50% 335 2 4 Bench Row or 60-70%


    87.50% 355 2 3 Chest
    92.50% 375 2 2 Supported Row
    78% 387.5 4 3 n/a
    Pause Squat or
    Front Squat

    Close Grip or 90% of lightest


    43% 212.5 2 10 bench set this
    Floor Press week
    50-60% 3 12 Lats 50-60%
    50-60% 3 12 Shoulders 50-60%
    50-60% 3 12 Low Back 50-60%
    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    255 2 10 60%
    Deficit or Pause
    277.5 2 8 Deadlift
    297.5 2 6
    5 10 62.50%
    Bench Press 67.50%
    (pause last rep)
    72.50%

    4 4 65%
    Deadlift

    227.5 2 10 RDL 35%

    3 12 Triceps 50-60%
    3 12 Biceps 50-60%
    3 12 Abs 50-60%

    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    277.5 2 8 70%
    Deficit or Pause
    297.5 2 6 Deadlift
    320 2 4
    6 6 72.50%
    Bench Press 77.50%
    (pause last rep)
    82.50%
    4 3 70%
    Deadlift

    262.5 2 8 RDL 40%

    3 10 Triceps 55-65%
    3 10 Biceps 55-65%
    3 10 Abs 55-65%
    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    297.5 2 6 n/a
    Deficit or Pause
    320 2 5 Deadlift
    340 2 4
    5 10 70.00%
    Bench Press 75.00%
    (pause last rep)
    80.00%

    4 2 n/a
    Deadlift

    255 2 10 RDL 45%

    3 8 Triceps 60-70%
    3 8 Biceps 60-70%
    3 8 Abs 60-70%

    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    362.5 5 3 63%
    Deficit or Pause
    Deadlift

    5 10 80.00%
    Bench Press 85.00%
    (pause last rep)
    90.00%
    4 4 68%
    Deadlift

    292.5 2 10 RDL 38%

    3 12 Triceps 50-60%
    3 12 Biceps 50-60%
    3 12 Abs 50-60%
    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    362.5 5 4 73%
    Deficit or Pause
    Deadlift

    6 6 RPE 8.5-9
    -20kg from top
    Bench Press single

    4 3 78%
    Deadlift

    0 2 8 RDL 43%

    3 10 Triceps 55-65%
    3 10 Biceps 55-65%
    3 10 Abs 55-65%

    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    362.5 5 5 n/a
    Deficit or Pause
    Deadlift

    5 10 60.00%
    Bench Press
    (pause last rep)

    4 2 n/a
    Deadlift

    217.5 2 10 RDL 48%

    3 8 Triceps 60-70%
    3 8 Biceps 60-70%
    3 8 Abs 60-70%
    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    340 3 4 n/a

    6 6 65.00%
    Bench Press 70.00%
    (pause last rep)
    75.00%
    n/a n/a n/a

    237.5 2 10 RDL n/a

    3 12 Triceps 50-60%
    3 12 Biceps 50-60%
    3 12 Abs 50-60%

    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    362.5 5 6 60%
    Deficit or Pause
    Deadlift

    5 10 65.00%
    Bench Press 70.00%
    (pause last rep)
    75.00%
    n/a n/a 65%
    Deadlift

    237.5 2 8 RDL 35%

    3 10 Triceps 55-65%
    3 10 Biceps 55-65%
    3 10 Abs 55-65%
    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    340 6 2 70%
    Deficit or Pause
    Deadlift

    6 6 75.00%
    Bench Press 80.00%
    (pause last rep)
    85.00%
    n/a n/a 75%
    Deadlift

    275 2 8 RDL 40%

    3 8 Triceps 60-70%
    3 8 Biceps 60-70%
    3 8 Abs 60-70%

    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    340 6 2 n/a

    6 6 75.00%
    Bench Press 80.00%
    (pause last rep)
    85.00%

    n/a n/a n/a

    275 2 8 RDL 45%

    3 12 Triceps 50-60%
    3 12 Biceps 50-60%
    3 12 Abs 50-60%
    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    362.5 5 6 60%
    Deficit or Pause
    Deadlift

    5 10 72.50%
    Bench Press 77.50%
    (pause last rep)
    82.50%
    n/a n/a 65%
    Deadlift

    262.5 2 8 RDL 38%

    3 10 Triceps 55-65%
    3 10 Biceps 55-65%
    3 10 Abs 55-65%

    Session 3 Session 4
    Load Sets Reps Exercise Intensity
    212.5 6 6 73%
    Deficit or Pause
    Deadlift

    5 10 82.50%
    Bench Press 87.50%
    (pause last rep)
    92.50%
    n/a n/a 78%
    Deadlift

    302.5 2 8 RDL 43%

    3 12 Triceps 50-60%
    3 12 Biceps 50-60%
    3 12 Abs 50-60%
    Session 4
    Load Sets Reps
    300 5 4

    252.5 2 10
    272.5 2 8

    292.5 2 6

    325 5 4

    175 2 12

    3 12
    3 12
    3 12

    Session 4
    Load Sets Reps
    350 4 3

    292.5 2 6
    315 2 5
    335 2 4
    350 4 3

    200 2 10

    3 10
    3 10
    3 10
    Session 4
    Load Sets Reps
    n/a n/a n/a

    282.5 2 8
    305 2 6
    325 2 4

    n/a n/a n/a

    225 4 8

    3 8
    3 8
    3 8

    Session 4
    Load Sets Reps
    312.5 5 4

    325 2 4
    345 2 3
    365 2 2
    337.5 5 4

    187.5 2 12

    3 12
    3 12
    3 12
    Session 4
    Load Sets Reps
    362.5 4 3

    n/a 1
    5 3

    387.5 4 3

    212.5 2 10

    3 10
    3 10
    3 10

    Session 4
    Load Sets Reps
    n/a n/a n/a

    242.5 6 6

    n/a n/a n/a

    237.5 4 8

    3 8
    3 8
    3 8
    Session 4
    Load Sets Reps
    n/a n/a n/a

    262.5 2 10
    282.5 2 8
    305 2 6
    n/a n/a n/a

    n
    n/a n/a n/a /
    a
    3 12
    3 12
    3 12

    Session 4
    Load Sets Reps
    300 5 4

    262.5 2 10
    282.5 2 8
    305 2 6
    325 4 3

    175 2 10

    3 10
    3 10
    3 10
    Session 4
    Load Sets Reps
    350 4 3

    305 2 6
    325 2 5
    345 2 4
    375 4 3

    200 2 10

    3 8
    3 8
    3 8

    Session 4
    Load Sets Reps
    n/a n/a n/a

    305 2 6
    325 2 5
    345 2 4

    n/a n/a n/a

    225 4 8

    3 12
    3 12
    3 12
    Session 4
    Load Sets Reps
    300 5 4

    292.5 2 8
    315 2 6
    335 2 4
    325 5 4

    187.5 2 12

    3 10
    3 10
    3 10

    Session 4
    Load Sets Reps
    362.5 4 3

    335 2 4
    355 2 3
    375 2 2
    387.5 4 3

    212.5 2 10

    3 12
    3 12
    3 12

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