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Outlier+13 Week+Powerlifting+Program 2
Outlier+13 Week+Powerlifting+Program 2
Happy Lifting!
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
FF
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
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
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
DAY 2 OFF
Load
0
0
0
RPE 6
:30s
RPE 6
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FF
Load
0
0
0
0
0
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