12 Week Powerlifting Program

Unleash your strength with this comprehensive 12 Week Powerlifting Program, designed for dedicated lifters looking to elevate their performance. Committing just four days a week, you'll focus on key lifts like the squat, deadlift, and bench press, utilizing a blend of intensity and volume to maximize gains. Each session is structured to enhance your technique and build muscle, ensuring you push past your limits. Get ready to transform your powerlifting journey and achieve the results you've always wanted!

12-Week Powerlifting Program

Each microcycle lasts three weeks, with an additional repetition each week. At the start of a new microcycle, reps are reset and weights are increased by 3%. On each primary day, there is a heavy single at increasing RPEs.

Day 1 - Bench Primary + Squat Secondary
Day 2 - Deadlift Primary + Bench Secondary
Day 3 - Squat Primary + Bench Accessories
Day 4 - Deadlift Secondary + Accessories

After three microcycles, it heads into a three-week peaking cycle with the final test/competition day.

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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

Bench Press (Barbell)

Long Pause Bench Press

Tricep Rope Push Down (Cable)

Squat (Low Bar)

Leg Extension

Deadlift (Barbell)

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Tempo Squat (Barbell)

Larsen Press (Barbell)

Pec Deck (Machine)

Tricep Extension (Cable)

Tempo Bench Press

Deadlift (Paused)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Lat Pulldown

Microcycle 1A

Microcycle 1B

Microcycle 1C

Microcycle 2A

Microcycle 2B

Microcycle 2C

Microcycle 3A

Microcycle 3B

Microcycle 3C

Peak 1

Peak 2

Peak 3

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