Squat Focused Powerbuilding Program

Program design:
Heavy squat days (1 and 5): Work up to a single at RPE 8. Backdown sets are performed at a specific percentage of the single for the day. (Heavy squats are at the beginning and end of the week to give a gauge on overall fatigue)

While there are some heavier sets of bench press and OHP these are not the primary strength focus of this program, so the rep scheme never dips below ~5 (with most of the work staying well above this). Feel free to add in single to enhance the focus of these lifts.

Accessory movements: Last 3 exercises of the day (can be made into a giant set if time is limiting). The rep scheme is a variation based on GZCL T3 exercises. The first set is a working up to a 15RM, each set after that will be the same weight for an AMRAP. If you are lazier like me and prefer not spending the time every workout to find a 15RM you can progress the weight once you are able to hit 15 reps on the second set.

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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 (Barbell)

Overhead Press (Dumbbell)

Single Arm Row (Cable)

Tricep Extension (Barbell)

Bench Press (Barbell)

Safety Bar Squat

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Chin-Up (Weighted)

Squat (Paused)

Overhead Press (Barbell)

Dip (Weighted)

Lat Pulldown

Platz Squat

Bench Press (Wide Grip)

Rear Delt Fly (Dumbbell)

Barbell Row

Seated Overhead Press (Barbell)

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

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