Off-Season Powerlifting

Intended for off-season powerlifting, mostly high reps and developmenal work. Non periodical weeks, so not a 6-day/week program, but a 4-5 day/week asynchronous full-body split.
2 SBD days in the middle of the "week".
Big focus on primary movements, and high set and high rep work for all of them with the intent of muscle growth and working on weaknesses. 

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Paused)

Block Pull (Barbell)

Stiff Leg Deadlift

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Wrist Curls

Squat (Low Bar)

High Bar Squat (Barbell)

Pin Press Bench (Barbell)

Upright Row (Barbell)

Lat Pulldown

Back Extension

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Tempo Squat (Barbell)

Larsen Press (Barbell)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Seated Row (Cable)

Tricep Pushdown (Cable)

Squat (Paused)

Bench Press (Barbell)

Deadlift (Paused)

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