Guide to being a silly lifter

Perfect program for silly little powerlifters. 
Especially made for people who struggle to stand up from the toilet (poverty squatters).

The program is composed of 5 weeks of shenanigans and tomfoolery (volumizing weeks), followed by a deload on week 6 so our movey gritties (joints) can recover, then 3 weeks to lock in and focus for the big weights.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Bench Press (Paused)

Bulgarian Split Squat (Dumbbell)

Skull Crusher

Lat Pulldown

Deadlift (Barbell)

Bent Over Row (Barbell)

Pull-Up (Weighted)

Hammer Curl

Lateral Raise (Dumbbell)

Bench Press (Close Grip)

Leg Curl

Back Extension

Upright Row (Barbell)

Seated Row (Cable)

Squat (Paused)

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Wrist Curls

Squat (Low Bar)

Rest

Competion/Test Day

Intro week

Volume 1

Volume 2

Volume 3

Volume 4

Deload week

Peak 1

Peak 2

Peak 3

Comp week

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