Piper's PhD Powerlifting Program (PPPP)

Follow this 3x per week powerlifting program if you are too busy running experiments to spend forever in the gym, but still want to get strong af. 

This program is structured as follows:
- Main lift (competition squat, bench, or deadlift)
- Squat or bench variation
- Accessory 1
- Accessory 2 (usually a superset)
With increasing intensity each week...assuming you can recover from  the 24-hour work days

default

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)

Hip Thrust (Barbell)

Leg Extension

Squat-Focused

Rear Delt Fly (Machine)

Bench-Focused

Deadlift (Barbell)

Hip Adductor (Machine)

Deadlift-focused

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