Hi There!

I hope you enjoy this 13-week powerlifting program. If you have

any questions feel free to send them to me at [email protected]

Happy Lifting!

-Desi Cooney, MS, CSCS

STEP ONE: Data Entry

Estimated 1-Rep Max Squat:

Estimated 1-Rep Max Bench Press:

Estimated 1-Rep Max Deadlift:

I am a Squatter

I am a Deadlifter
m. If you have
[email protected]

Common Abbreviations:

SA "Single-Arm"
SL "Single-Leg"

DB "Dumbbell"
BB "Barbell"

SB "Stability Ball"
SSB "Safety Squat Bar"

Wt. "Weighted"
OH "Overhead"

MB "Medicine Ball"
High Bar
Low Bar

Sumo
Conventional
 13-Week Powerlifting Prog
Phase 1
Weeks 1-5

WEEK 1 WEEK 2
DAY 1 Sets Reps Load Sets Reps Load
2 5 0 2 5 0
A1) First Rep Paused Bench Press
2 10 0 3 10 0
A2) Dumbbell Paused Quadruped Row 3 12e RPE 6 3 12e RPE 7
B1) Incline Dumbbell Bench Press 3 12 RPE 7 3 10 RPE 7
B2) Wide Grip Lat Pulldown 3 12 RPE 7 3 12 RPE 7
C1) Preacher Curl 3 15 RPE 7 3 15 RPE 8
C2) Kneeling Tricep Pushdown 3 15 RPE 7 3 15 RPE 8
C3) Dumbbell Lateral Raise 3 15 RPE 7 3 15 RPE 8

WEEK 1 WEEK 2
DAY 2 Sets Reps Load Sets Reps Load
2 5 0 2 5 0
A) Safety Bar Squat
2 10 0 3 10 0
B) SSB Goodmorning 2 12 RPE 6 2 10 RPE 7
C1) SA Ipsilateral DB Bulgarian Split Squat 2 10e RPE 6 3 10e RPE 7
C2) Leg Curl 2 15 RPE 6 3 15 RPE 7
C3) Deadbug with Bracing 2 8e RPE 6 3 8e RPE 7

DAY 3 OFF

WEEK 1 WEEK 2
DAY 4 Sets Reps Load Sets Reps Load
A1) Narrow Grip Spoto Press 3 12 0 3 12 0
A2) Chin Ups (add Weight or Band Assisstance) 4 3 RPE 7 4 4 RPE 8
B) 2-ct Paused Zombie Squat 3 6 RPE 6 3 6 RPE 7
C1) 2 DB Walking Lunges 3 8e RPE 7 3 8e RPE 7
C2) SA DB Overhead Tricep Extension 3 12 RPE 7 3 12 RPE 7
C3) Cable Face Pull 3 12 RPE 7 3 12 RPE 7
C4) Copenhagen Side Plank 3 :15s/e 3 :20s/e
 DAY 5 OFF

WEEK 1 WEEK 2
DAY 6 Sets Reps Load Sets Reps Load
2 5 0 2 5 0
A) 1-Inch Deficit Deadlift
2 10 0 3 10 0
B) Stiff Leg Deadlift 2 10 0 2 10 0
C1) Standing Barbell Overhead Press 3 12 RPE 7 3 10 RPE 8
C2) Cable Row 3 12 RPE 8 3 12 RPE 8
D1) Belt Squat or Leg Press 3 20 RPE 6 3 20 RPE 7
D2) Glute Ham Raise 3 6 RPE 6 3 8 RPE 7
D3) Dumbbell Skullcrusher 3 12 RPE 6 3 12 RPE 7
werlifting Program Starting 1RM Squat: 0
hase 1 Starting 1RM Bench 0
eeks 1-5 Starting 1RM Deadlift: 0

WEEK 3 WEEK 4 WEEK 5 LOWER BODY WARMUP

Sets Reps Load Sets Reps Load Sets Reps Load 1) Shin Box Getup
2 5 0 1 5+* 0 2 5 0 2) Single Leg RDL
3 8 0 4 8 0 2 8 0 3) Hip Airplane
4 10e RPE 8 4 10e RPE 9 3 10e RPE 6 4) Feet Up Brace w/Hamstring Tuck
3 8 RPE 8 4 6 RPE 9 3 10 RPE 6 5) Bulgarian Split Squat w/Reach
3 10 RPE 8 4 10 RPE 9 3 12 RPE 6
3 15 RPE 8 4 15 RPE 9 3 15 RPE 6 UPPER BODY WARMUP
3 15 RPE 8 4 15 RPE 9 3 15 RPE 6 1) Band Snatch
3 15 RPE 8 4 15 RPE 9 3 15 RPE 6 2) TRX Row w/Reach
3) Kettlebell Bottom-Up Press
WEEK 3 WEEK 4 WEEK 5 4) Band Pushdown
Sets Reps Load Sets Reps Load Sets Reps Load 5) Low Incline Pushup
2 5 0 1 5+* 0 2 5 0
3 8 0 4 8 0 2 8 0
3 10 RPE 8 3 8 RPE 9 2 10 RPE 6 *How Many Reps Did You Actually Get?
3 8e RPE 8 3 8e RPE 9 2 8e RPE 6 Day 1: Bench =
3 15 RPE 8 3 15 RPE 9 2 15 RPE 6 Day 2: Squat =
3 10e RPE 8 3 12e RPE 9 2 10e RPE 6 Day 6: Deadlift =

FF

WEEK 3 WEEK 4 WEEK 5

Sets Reps Load Sets Reps Load Sets Reps Load
3 10 0 4 10 0 3 10 0
4 5 RPE 8 4 6 RPE 9 3 4 RPE 6
4 6 RPE 8 4 6 RPE 9 3 6 RPE 6
3 6e RPE 8 3 6e RPE 8 2 6e RPE 6
3 12 RPE 8 3 12 RPE 8 2 12 RPE 6
3 12 RPE 8 3 12 RPE 8 2 12 RPE 6
3 :25s/e 3 :30s/e 2 :20s/e
FF

WEEK 3 WEEK 4 WEEK 5

Sets Reps Load Sets Reps Load Sets Reps Load
2 5 0 1 5+* 0 2 5 0
3 8 0 4 8 0 2 8 0
2 10 0 2 10 0 - - -
3 8 RPE 8 4 6 RPE 8 3 8 RPE 6
3 10 RPE 9 4 10 RPE 9 3 12 RPE 6
3 15 RPE 8 3 15 RPE 9 2 15 RPE 6
3 8 RPE 8 3 10 RPE 9 2 8 RPE 6
3 12 RPE 8 3 12 RPE 9 2 12 RPE 6
 LOWER BODY WARMUP
1) Shin Box Getup 1x5e
2) Single Leg RDL 1x8e
3) Hip Airplane 1x8e
p Brace w/Hamstring Tuck 1x10b
rian Split Squat w/Reach 1x8e

UPPER BODY WARMUP

1) Band Snatch 1x12
TRX Row w/Reach 1x12
ttlebell Bottom-Up Press 1x8e
4) Band Pushdown 1x20
Low Incline Pushup 1x12

w Many Reps Did You Actually Get?

Reps
Reps
Reps
 13-Week Powerlifting Prog
Phase 2
Weeks 6-9

WEEK 6 WEEK 7
DAY 1 Sets Reps Load Sets Reps Load
3 3 0 2 3 0
A1) Paused Bench Press
3 5 0 3 5 0
A2) Paused Dumbbell Row 4 8e RPE 7 4 8e RPE 8
B1) Single Arm DB OHP 3 12e RPE 7 4 8e RPE 8
B2) Narrow Grip Lat Pulldown 3 10 RPE 7 4 8e RPE 8
C1) Hammer Curl 3 8e RPE 8 3 8e RPE 8
C2) Tricep Pushdown 3 12 RPE 8 3 12 RPE 8
C3) TRX Face Pull 3 10 RPE 8 3 10 RPE 8

WEEK 6 WEEK 7
DAY 2 Sets Reps Load Sets Reps Load
A) High Bar Squat 3 3 0 2 3 0
3 5 0 3 5 0
B) Paused Conventional Deadlift 4 3 0 4 3 0
C1) Goblet Bulgarian Split Squat 3 6e RPE 7 3 6e RPE 7
C2) Leg Curl 3 12 RPE 7 3 12 RPE 8
C3) Weighted Front Plank 3 :30s 3 :30s

DAY 3 OFF

WEEK 6 WEEK 7
DAY 4 Sets Reps Load Sets Reps Load
A1) Narrow Grip Bench Press 3 8 0 3 8 0
A2) Chin Ups (add Weight or Band Assistance) 5 4 RPE 8 5 5 RPE 8
B) Front Squat 3 8 RPE 7 4 8 RPE 8
C1) Seated DB OHP 3 12 RPE 7 3 10 RPE 8
C2) Walking DB Lunges 3 6e RPE 7 3 6e RPE 7
C3) 2 Hand DB Overhead Tricep Extension 3 15 RPE 8 3 15 RPE 8
C4) Copenhagen w/Bottom Leg Adductions 3 :20s/e 3 :25s/e
 DAY 5 OFF

WEEK 6 WEEK 7
DAY 6 Sets Reps Load Sets Reps Load
A) High Bar 2-Count Pause Squat 4 4 0 4 4 0
B) Wide Grip Paused Bench Press 3 6 0 3 6 0
3 3 0 2 3 0
C) Conventional Deadlift
3 5 0 3 5 0
D) 3-Inch Deficit Deadlift 2 8 0 2 8 0
E1) Barbell Row from the Floor 3 12 RPE 8 3 10 RPE 8
E2) Glute Ham Raise 3 8 RPE 8 3 10 RPE 8
E3) Barbell Skullcrusher 3 15 RPE 7 3 12 RPE 8
werlifting Program Starting 1RM Squat: 0
hase 2 Starting 1RM Bench: 0
eeks 6-9 Starting 1RM Deadlift: 0

WEEK 8 WEEK 9 LOWER BODY WARMUP

Sets Reps Load Sets Reps Load 1) Shin Box Getup 1x5e
1 3+* 0 2 3 0 2) Single Leg RDL 1x8e
3 5 0 2 5 0 3) Hip Airplane 1x8e
4 8e RPE 9 4 8e RPE 6 4) Feet Up Brace w/Hamstring Tuck 1x10b
4 8e RPE 9 4 8e RPE 6 5) Bulgarian Split Squat w/Reach 1x8e
4 8e RPE 9 4 8e RPE 6
3 8e RPE 9 3 8e RPE 7 UPPER BODY WARMUP
3 12 RPE 9 3 12 RPE 7 1) Band Snatch 1x12
3 10 RPE 9 3 10 RPE 7 2) TRX Row w/Reach 1x12
3) Kettlebell Bottom-Up Press 1x8e
WEEK 8 WEEK 9 4) Band Pushdown 1x20
Sets Reps Load Sets Reps Load 5) Low Incline Pushup 1x12
1 3+* 0 2 3 0
3 5 0 2 5 0 *How Many Reps Did You Actually Get?
4 3 0 3 3 0 Day 1: Bench = Reps
3 6e RPE 8 2 6e RPE 6 Day 2: Squat = Reps
3 12 RPE 9 3 12 RPE 7 Day 6: Deadlift = Reps
3 :30s 3 :30s

WEEK 8 WEEK 9
Sets Reps Load Sets Reps Load
4 8 0 3 8 0
5 6 RPE 8 3 5 RPE 6
4 6 RPE 9 3 6 RPE 6
3 8 RPE 9 3 8 RPE 6
3 5e RPE 8 3 5e RPE 6
3 15 RPE 8 3 15 RPE 7
3 :30s/e 3 :20s/e
 WEEK 8 WEEK 9
Sets Reps Load Sets Reps Load
4 4 0 4 4 0
3 6 0 3 6 0
1 3+* 0 2 3 0
3 5 0 2 5 0
2 8 0 2 8 0
3 8 RPE 9 3 10 RPE 6
3 12 RPE 9 3 6 RPE 6
3 10 RPE 8 3 12 RPE 6
 13-Week Powerlifting Prog
Phase 3
Weeks 10-12

WEEK 10 WEEK 11
DAY 1 Sets Reps Load Sets Reps Load
2 2 0 1 2 0
A1) Paused Bench Press
3 3 0 3 2 0
A2) Dumbbell Row 4 6e RPE 8 4 6e RPE 9
B1) Kettlebell Bottom-Up Press 3 8e RPE 7 3 6e RPE 8
B2) Single Arm Lat Pulldown 3 10e RPE 8 3 8e RPE 8
C1) Barbell Reverse Curl 3 10 RPE 8 3 10 RPE 9
C2) Tricep Pushdown 3 10 RPE 8 3 10 RPE 9
C3) TRX Cuban Press 3 10 RPE 8 3 10 RPE 8

WEEK 10 WEEK 11
DAY 2 Sets Reps Load Sets Reps Load
2 2 0 1 2 0
A) High Bar Squat
3 3 0 3 2 0
B) Paused Conventional Deadlift 4 2 0 4 2 0
C1) 2 DB Bulgarian Split Squat 3 5e RPE 7 3 5e RPE 7
C2) Leg Curl Machine 3 10 RPE 8 3 10 RPE 8
C3) Ab Wheel Rollout 3 6 RPE 6 3 8 RPE 7

DAY 3 OFF

WEEK 10 WEEK 11
DAY 4 Sets Reps Load Sets Reps Load
A1) Narrow Grip Paused Bench Press 4 6 0 4 6 0
A2) Chin Ups (add Weight or Band Assistance) 4 4 RPE 8 4 3 RPE 9
B) Front Squat 4 5 RPE 7 4 4 RPE 8
C1) Seated Alt DB OHP 3 6e RPE 8 3 5e RPE 8
C2) Walking DB Lunges 3 5e RPE 8 3 5e RPE 8
C3) 2 Hand Cable Overhead Tricep Extension 3 12 RPE 8 3 12 RPE 8
C4) Copenhagen w/Hip Touchdowns 3 6e 3 8e
 DAY 5 OFF

WEEK 10 WEEK 11
DAY 6 Sets Reps Load Sets Reps Load
1 1 0 1 1 0
High Bar 1-Count Pause Squat
3 5 0 3 5 0
B) 3-Ct Paused Bench Press 4 3 0 4 3 0
2 2 0 1 2 0
C) Conventional Deadlift
3 3 0 3 2 0
D) 3-Inch Deficit Deadlift 2 6 0 2 6 0
E1) Barbell Row from Floor 3 10 RPE 8 3 8 RPE 8
E2) Glute Ham Raise with Load 3 8 RPE 7 3 8 RPE 8
E3) Narrow Grip Pushup 3 RPE 7 3 RPE 8
werlifting Program Starting 1RM Squat: 0
hase 3 Starting 1RM Bench: 0
eks 10-12 Starting 1RM Deadlift: 0

WEEK 12 LOWER BODY WARMUP

Sets Reps Load 1) Shin Box Getup 1x5e
2 1 0 2) Single Leg RDL 1x8e
2 2 0 3) Hip Airplane 1x8e
4 6e RPE 9 4) Feet Up Brace w/Hamstring Tuck 1x10b
3 6e RPE 8 5) Bulgarian Split Squat w/Reach 1x8e
3 8e RPE 9
3 10 RPE 9 UPPER BODY WARMUP
3 10 RPE 9 1) Band Snatch 1x12
3 10 RPE 8 2) TRX Row w/Reach 1x12
3) Kettlebell Bottom-Up Press 1x8e
WEEK 12 4) Band Pushdown 1x20
Sets Reps Load 5) Low Incline Pushup 1x12
2 1 0
2 2 0
4 2 0
3 5e RPE 8
3 10 RPE 9
3 10 RPE 8

WEEK 12
Sets Reps Load
4 6 0
4 2 RPE 9
4 3 RPE 8
3 4e RPE 8
3 5e RPE 9
3 12 RPE 9
3 10e
 WEEK 12
Sets Reps Load
1 1 0
3 5 0
4 3 0
2 1 0
2 2 0
2 6 0
3 6 RPE 9
3 8 RPE 9
3 RPE 9
 13-Week Powerlifting Pro
Week 13
Mock Meet

WEEK 13, DAY 1 Sets Reps

A) High Bar Squat 3 1
B) Paused Bench Press 3 1
C) Conventional Deadlift 3 1
D1) Dumbbell Row 2 8e
D2) Bodyweight Plank 2 :30s
D3) Leg Curl 2 12

DAY 2 OFF

WEEK 13, DAY 2 Sets Reps

A) High Bar Squat 3 1
B) Paused Bench Press 3 1
C1) Single Arm Pulldown 2 8e
C2) 2-DB Bulgarian Split Squat 2 8e
C3) Tricep Pushdown 2 15

DAYS 4 and 5 OFF

WEEK 13, DAY 6 Sets Reps

1 1
A) High Bar Squat 1 1
1 1
1 1
B) Paused Bench Press 1 1
1 1
1 1
C) Conventional Deadlift 1 1
C) Conventional Deadlift
1 1
werlifting Program
Week 13
ock Meet

Load
0
0
0
RPE 6
:30s
RPE 6
-We would love to hear your feedback!

-Be sure to follow Outlier Strength & Conditioning on Instag

Load and tag us in your workout posts and stories for a shoutout
0
0 -Use the hashtag: #OutlierStrong
RPE 6
RPE 6
RPE 6

FF

Load
0
0
0
0
0
0
0
0
0
-Unsure of what to do next? Inquire about online coaching
Email: [email protected]
ditioning on Instagram
ries for a shoutout!
t online coaching today!