12 weeks Powerlifting

This program is a powelifting program wich means that it is focused on the 3 Main compound movements( Bench, Squat, Deadlift).

It has a General strenth phase and a peak phase to test your 1RM at the end.

In this program I sometimes added Notes to the compound movements in wich are variebles you can do.

I used RPE so that even if you had an accident you can train like planed.

The 5th and 9th week are deload weeks to reduce the build up exertion.

And for the more experienced ones I tried to keep the intensity low in the peak phase so your not too exhausted after the training days.

The accessories are in a relative high rep Range to get them pumped and let them grow better while the heaviness is taken care of by the big 3 😁 .

And because the Split Squat is too heavy and exhausting I recommend doing the first set with a weight where you can do 15 reps and the second set till or near failure(the first set is to exhaust your Legs so you can't go too heavy on the second set).

If you have anything to recommend for the program please review it and tell me about it 😁

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Lat Pulldown

Bicep Curl (Dumbbell)

Deadlift (Paused)

Incline Chest Press (Machine)

Single Arm Tricep Extension (Cable)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Decline Crunch (Weighted)

Chest Supported Row (Dumbbell)

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