Powerlifting Program Sample

Please keep in mind that (1) Any omitted days are rest days,
(2) We offer substitutions upon request for any exercise
requiring equipment that you don't have access to (via our
members-only Facebook group). (3) We have suggested rest
days, as you can see, but the program is a “move at your own
pace” style, so if you need to take longer to finish a week of
training or if you need to move rest days around, that is totally
fine. (4) Some of our programs start with peaking phases.
That means even if weight or volume seems low to you in these
samples it will not stay that way for long! This is a 365 day per
year program so each phase has a purpose and all are equally
as important.

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DAY 1

Exercise 1 -
Back Squat
3 sets x 6 reps @ 70%
70% of your one rep max back squat.

Exercise 2 -
Bench Press
3 sets x 3 reps @ 85%
85% of your one rep max bench press.

Exercise 3 -
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you
reaching failure within the given rep range.

Exercise 4 -
Flat Dumbbell Flyes or Pec Deck
2 sets x 10-15 reps
You can choose the amount of reps
as long as it is within the suggested range.

Exercise 5 -
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight.
If you cannot do body weight, do banded so
you can hit 8 reps. If 8 reps is too easy, do
up to 12 reps or add more weight.

Exercise 6 -
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long
as it is within the suggested range.

Exercise 7 -
Rope Tricep Pushdowns
2 sets x 10-15 reps
You can choose the amount of reps as long as
it is within the suggested range.

DAY 3 DAY 4
Exercise 1- Exercise 1 -
Back Squat Pull-ups
3 sets x 5 reps @ 75% 3 sets x 8-12 reps
75% of your one rep max back squat. If you cannot do body weight, do banded
so you can hit 8 reps. If 8 reps is too easy,
Exercise 2 - do up to 12 reps.
Bench Press
3 sets x 2 reps @ 90% Exercise 2 -
90% of your one rep max bench press. Lat Pulldowns (Wide Grip)
3 sets x 10-15 reps
Exercise 3 - You can choose the amount of reps as
Back Squat long as it is within the suggested range.
2-3 sets x 10 reps
Lighter working sets. Lower the weight Exercise 3 -
to Barbell Row
a number that will have you reaching near 2 sets x 10-15 reps
failure at 10 reps. Bent over row. You can choose the
amount of reps as long as it is within the
Exercise 4 - suggested range.
Sumo Deadlift
2 sets x 10-15 reps Exercise 4 -
You can choose the amount of reps as Dumbbell Side-Laterals
long as it is within the suggested range. 2 sets x 10-15 reps
You can choose the amount of reps as
Exercise 5 - long as it is within the suggested range.
Weighted Lunges
3 sets x 6-10 reps Exercise 5 -
Can be with dumbbells, kettlebells or a Barbell Curls
barbell on your front or back rack. 2 sets x 6-12 reps
6-10 steps each leg. You can choose the amount of reps as
long as it is within the suggested range.
Exercise 6 -
Leg Press or Narrow Stance Back Squat Exercise 6 -
2 sets x 10-15 reps Barbell Shrugs
Narrow stance back squats with parallel 2 sets x 8-15 reps
feet and raised heels. You can choose the amount of reps as
You can choose the amount of reps as long as it is within the suggested range.
long as it is within the suggested range.

Exercise 7 -
Lying Leg Curls
2 sets x 6-10 reps

Glute Ham Raises

2 sets x 12-15 reps

DAY 5 DAY 6
Exercise 1 - Exercise 1 -
Back Squat Back Squat
3 sets x 4 reps @ 80% 4 sets x 3 reps @ 85%
80% of your one rep max back squat. 85% of your one rep max back squat.

Exercise 2 - Exercise 2 -
Strict Press Conventional Deadlift
3 sets x 5 reps 2 sets x 1 rep
Choose a weight that is challenging for Up to daily max for two heavy singles.
3x5.
Exercise 3 -
Exercise 3 - Sumo Deadlift
Glute Ham Raises 2 sets x 1 rep
2 sets x 12-15 reps Up to daily max for two heavy singles.

Exercise 4 - Exercise 4 -
Good Mornings Lying Leg Curls or Partner Hamstring
2 sets x 10-15 reps Curls
You can choose the amount of reps as 2 sets x 6-10 reps
long as it is within the suggested range.
Exercise 5 -
Exercise 5 - Barbell Curls
Glute Bridge 2 sets x 6-12 reps
2 sets x 6-10 reps You can choose the amount of reps as
long as it is within the suggested range.
Exercise 6 -
Leg Adductors Exercise 6 -
2 sets x 10-15 reps Dumbbell Hammer Curls
You can choose the amount of reps as 2 sets x 6-12 reps
long as it is within the suggested range. You can choose the amount of reps as
long as it is within the suggested range.

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