Black Bear Barbell Beginner Powerlifter!

Program Description

Our 12-week introductory powerlifting program is specifically designed for beginner lifters in their first year of training. This program lays a solid foundation for those new to the sport, focusing on the three main lifts: the squat, bench press, and deadlift. We also program a diverse but useful group of accessory movements to help build muscle and improve strength in the big three lifts, promoting long-term progress. In the first block of the program, lifters will experience a gradual increase in intensity while keeping the volume relatively high. The second block of the program brings the volume down in order to train in rep ranges closer to what will be needed in a powerlifting program. Finally, the "mini-peak" block will expose the lifter to doubles and singles at near max levels to test the lifters new maxes on the squat, bench, and deadlift. Weekly adjustments and deload weeks are strategically placed to optimize recovery and avoid overtraining. By the end of the 12 weeks, participants can expect to see significant improvements in their lifting numbers, confidence, and overall understanding of powerlifting principles. This program not only equips beginners with the skills and knowledge needed for effective training but also fosters a sense of accomplishment and motivation to continue their powerlifting journey.

Program Overview