Lilsammie's powerlifting program (original)

This 4-day powerlifting program is designed to provide maximum strength gains while also focusing on smaller muscle groups, such as the biceps, delts, and calves. The four days consist of two full-body days, an upper day, and a lower day.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Incline Bench Press (Smith Machine)

Romanian Deadlift (Barbell)

Lat Pulldown

Bayesian Curl

full body

Bench Press (Barbell)

Chest Supported Row (Machine)

Shoulder Press (Machine)

Rear Delt Fly (Cable)

Tricep Pushdown (Cable)

Low To High Cable Fly

upper

Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

lower

For Sumo deadlifters, replace sumo with conventional. This is supposed to be a deadlift variation.

Bench Press (Close Grip)

Sumo Deadlift (Barbell)

Pull-Up (Weighted)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Hip Adductor (Machine)

full

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