ELAS 4 Week Powerlifting High Volume

4 week strength program. Linear progression throughout the program.

Maxing out Week 4:
In week 4 instead of doing 3 sets for your primary movement go for 1-4 reps. If you're able to do 1 rep keep your entered max the same. If you're able to do 2 reps increase your max by 2.5kg or 5.5lbs. If you're able to do 3 reps increase your max by 5kg or 11lbs.

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Week 1

Week 2

Week 3

Week 4

Last bench set is an amrap (go for at least 2 reps, if unable reduce entered max by 2.5kg)

Bench Press (Barbell)

Squat (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Back Extension (Weighted)

Single Arm Tricep Extension (Cable)

Primary Bench +Secondary Squat

Last deadlift set is an amrap (go for at least 2 reps, if unable reduce entered max by 2.5kg)

Deadlift (Barbell)

Deadlift Holds

Dip (Weighted)

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Bicep Curl (Dumbbell)

Primary Deads

Spoto Press

Bench Press (Close Grip)

Overhead Press (Barbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Guillotine Press

Bench Accessories + Isolation

Squat (Paused)

Deadlift (Paused)

Standing Behind Neck Shoulder Press (Barbell)

Bent Over Row (Barbell)

Rear Delt Fly (Machine)

Squat & Deadlift Accessories

Last squat set is an amrap (go for at least 2 reps, if unable reduce entered max by 2.5kg)

Lying Leg Curl

V-Handle Tricep Pushdown (Cable)

Primary Squat +Secondary Bench

Third bench set is an amrap (go for at least 1 rep, if unable reduce entered max by 2.5kg)

Third deadlift set is an amrap (go for at least 1 rep, if unable reduce entered max by 2.5kg)

Third squat set is an amrap (go for at least 1 rep, if unable reduce entered max by 2.5kg)

Long Pause Bench Press

Read program description for instructions

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