Powerlifting Eli Blum

Embark on a transformative 12-week journey with the Powerlifting Eli Blum program, designed for serious lifters ready to enhance their strength and technique. This 5-day-a-week regimen focuses on the core powerlifting movements—squat, bench press, and deadlift—while incorporating accessory exercises to build muscle and prevent injury. Each session is crafted to push your limits, utilizing a mix of high-intensity lifts and volume training to maximize your gains. Get ready to lift heavier and achieve your personal best with a structured approach that emphasizes progression and accountability.

To get stronger for powerlifting competitions

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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

Sumo Deadlift (Barbell)

Bench Press (Paused)

Speed Deadlift

Seated Row (Cable)

Face Pull

Shrug (Barbell)

Lat Pulldown (Band)

Back Extension

Dumbbell Row

Squat (Low Bar)

Hip Thrust (Barbell)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Bicep Curl (EZ Bar)

Romanian Deadlift (Barbell)

Tempo Bench Press

T-Bar Row

Hamstring Curl

Squat (Paused)

Incline Bench Press (Barbell)

Military Press (Barbell)

Front Raise

Lateral Raise (Dumbbell)

Lat Pulldown

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

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