Powerlifting 18 week Block Periodization

Building Aerobic and anaerobic cardio bases linearly while concurrently using Block periodization for resistance training movements.

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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

Week 16

Week 17

Week 18

Squat (Paused)

Tempo Squat (Barbell)

Rear Foot Elevated Split Squat

Back Extension (Weighted)

Cardio (Zone 2)

Lower Push volumization

Incline Bench Press (Barbell)

Banded Bench Press

French Press

One Arm Lateral Raise (Cable)

Assault Bike Sprints

Upper Push Volumization

Boris Deadlift

Tempo Deadlift

Glute-Ham Raise

Stiff Leg Deadlift (Dumbbell)

Lower Pull Volumization

Bent Over Row (Barbell)

T-Bar Row

Lat Pulldown (Neutral Grip)

Drag Curl

Upper Pull Volumization

Lat Pulldown

Pin Squat

Safety Bar Squat

Long Pause Bench Press

Romanian Deadlift (Barbell)

High Bar Squat (Barbell)

Reverse Hyperextension

Comp Bench

Spotto Press

Bench Press (Close Grip)

Rolling Tricep Extension (Dumbbell)

Deadlift (Paused)

Rack Pull (Barbell)

Pendlay Row

Kroc Row

Face Pull

Kelso Shrug (Chest Supported)

Comp Squat

Walking Lunge (Dumbbell)

Pin Press Bench (Barbell)

Skull Crusher (Barbell)

Comp Deadlift

Leg Extension

Hanging Leg Raise

Dead Press

Tricep Rope Push Down (Cable)

Bird Dog

Hamstring Curl

Dead Bug

Accumulation

Accumulation Phase 2

Accumulation 2

Transmutation

Transmutation 2 

Realization

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