Powerlifting 4D

0 rep set = AMRAP *unless otherwise notated*
Auto-regulating AMRAPs for bench and overhead press on second day and deadlifting during base building phase. Each repetition beyond specified rep range is +1% of 1RM on working weight next week.
ex: AMRAP @ 60% after 3x6 --> 11 rep set --> +5% added to next week.

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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

Week 13

Week 14

Week 15

Bench Press (Barbell)

Bench Press (Close Grip)

Spoto Press

Bent Over Row (Barbell)

Lat Pulldown

Bicep Curl (Dumbbell)

Squat (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Banded Tricep Press Down

Deficit Deadlift (Barbell)

High Bar Squat (Barbell)

Good Morning

Upright Row (Barbell)

Seated Row (Cable)

Band Face Pull

IYT (Banded)

Deadlift (Barbell)

Bench Press (Paused)

Floor Press (Barbell)

Pendlay Row

Bicep Curl (Barbell)

Squat (Paused)

Leg Press

Reverse Nordic Curl

Tricep Pushdown (Cable)

Deadlift (Paused)

Yates Row

Box Squat (Barbell)

Ab Wheel

Rack Pull (Barbell)

Base - Wave 1

Base - Wave 2

Peak - Wave 1

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